CrossFit Inventive – Olympic Weightlifting
Warm-up
10 x 10m Shuttle Runs
2 Laps Side Skips
2 Laps High Knees
2 Laps Butt Kicks
—
Mobility
Banded Ankle Mobility 60s e.s
Couch 1 Min e.s
Active Spidermans + 5 Rotations e.s
Front Rack 30s
Table Top 30s
30 Calf Pumps
—
ACTIVATION
20 Halo Glut Bridges
10 Halo Air Squats
2 Laps Broad Jumps Stick Squat Landing for 2-3s then jump into next broad jump from the static squat position.
—
Barbell
10 Wrist Rotations
5 Front Squats
3 Power Cleans 3 Squat Cleans
3 x 1 Jerk Drive + 1 Split Jerk
—
Jerk Drive + Split Jerk
Power Clean From The Floor
5 Sets 2 Reps @Same Load.
Moderate Loading. Enough to get a feel for using the hip drive to move the bar from the front rack
Squat Clean
Positional Work
Go Every 90s x 7 Sets:
– Pause 3s Below Knees
– Pause 3s @Mid Quad
Back To Floor For 1 TNG Squat Clean
Building only enough to test out each 3s hold.
Clean and Jerk
2 Drop Rest Clean & Split Jerks On Every 90s x 5 Sets;
Strip weight from last set and build back up or stay at one load and focus on form.