CrossFit Inventive – Olympic Weightlifting
Warm-up
10 Leg Swings F/L
10 Scorpions F/B
1 Min Box Hamstring
30s Pigeon e.s
30s Front Rack On Boxes
30s Wrist
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ACTIVATION
30 Halo Banded Glute Bridges
10 Halo Air Squats
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Barbell
10 Wrist Rotations
5 Good Mornings
5 Front Squats 2s Pause in bottom
3 High Hang Squat Cleans
3 Squat Cleans
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Front Squat
Out of the whole Squats
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Build to a heavy single in 12 minutes.
Bar is set up on Boxes. Set your squat position with elbows high, core braced and knees tracking over toes.
Drive up out of the bottom of the squat with control.
Drop weights on the floor only!
High-Hang Clean
Go Every 90s x 7 Sets: (moderate loading)
x 2 Reps
Rep 1 – 2 Second pause in the catch (full squat)
Rep 2 – Fast out of the whole (bottom position/Catch)
1 Squat Clean + 1 Hang Squat Clean (Go Every 90s x 7 Sets
Build safely!!
keep elbows high and away from your legs in the catch.
Beginners stay light.
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