CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Banded Ankle Mobility 45s e/s
Squat Hold 1:00
Front Rack 0:30
Puppy Dog 0:30
Lower back/Hipflexor 0:30 e/s
Wrist 0:30
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ACTIVATION
4 Laps Halo Crab Walks
4 Laps e/s Bottoms up KB Carry e/s
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Barbell
10 Wrist Rotations
10 Good Mornings
5 Front Squats
3 Clean High Pulls
3 Muscle Cleans
3 Power Cleans
3 Hang Squat Cleans
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Clean High Pull (5 x 5 )
5 x 5 Moderate Weights Only.
Focus on making the same position 1 contact point around mid thigh and keeping a tight bar path.
We want the bar to be floating up to chest height through explosive Hip extension & shrug.
1 Clean High Pull 1 Muscle Clean (8 x 1)
EMOM 8:
Following on from last Clean High Pull weight. (“You shouldn’t have gone to heavy”)
1 More Clean High Pull into Touch & Go Muscle Clean.
“Do Not Pull under into the catch”
3 Power Cleans + 2 Hang Squat Cleans + 3 Power Cleans (6 x 1)
GOE2 Minutes.
Holding onto the bar throughout this entire complex. If you can’t hold on, back off the weight.
Get your elbows up high and fast on the Hang Squat Cleans for a clean catch.