CrossFit Inventive – Olympic Weightlifting
Warm-up
5 Minutes Foam Rolling
—
Couch 1:00 e/s
Frog 2:00
Body Weight Ankle Mobility 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
—
Activation
2 Laps Crab Walks
20 Halo Glute Bridges
—-
Barbell:
10 Wrist Rotaions
10 RDL’s
5 Front Squats
3 Muscle Cleans
3 Power Cleans
3 Squat Cleans
—-
Muscle Clean (5 x 3 )
Build up and complete:
5 Sets 3 Reps at the same weight.
make the reps hard enough that it test you getting the bar to the front rack position without dropping under.
(10-12 minutes max)
2 x Power clean + 1 Squat clean (Go Every 90s x 7 Sets)
Build Safely. All reps must be touch and go!
Make sure to get your elbows around the bar fast in the catch!!
Squat Clean (Volume Lifting
)
1 Rep on every 15 seconds for 5 minutes.
Athletes can choose their own load but it must be one weight for every lift, start to finish.
Be smart as there 25 singles to be completed in 5 minutes.
Also don’t be that person changing weight half way through the 5 minutes because you went to heavy!
Go lighter if you’r not sure!!
