CrossFit Inventive – Olympic Weightlifting
Warm-up
– Banded Snatch Position 0:30 e/s
(Externally Rotating)
– Banded Lat 0:30 e/s
– Glute 0:30 e/s
– Frog 2:00
– Ankle Mobility (Ball of Foot on Abmat) 0:30 e/s
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ACTIVATION
– 10 PVC Pass Throughs
– 10 PVC Pass Arounds
– 10 PVC OHS
– 5 PVC Snatch Balance
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BARBELL
3 Snatch Grip Deadlifts
3 Hang Snatch High Pulls
3 Power Snatch
2 OHS
2 Hang Squats Snatch
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1 Snatch Grip Deadlift + 1 Snatch High Pull + 1 Power Snatch (EMOM 7:)
“Primer”
Snatch Grip Deadlift: Trains the athlete to keep the shoulders over the barbell long enough during the pull of the snatch. Also helps reinforce position and balance in the pull.
Snatch High Pull: Follow through from the Snatch Grip Deadlift that comes out of the pockets. Pop hips aggressively shrugging the shoulders simultaneously and pulling the bar the remainder of the way up to chest height.
1 Hang Power Snatch 1 Hang Squat Snatch
Go Every 90s x 7 sets.
Build safely throughout.
Only build if your technique allows.
If you can’t Squat Snatch, go as low as you can.
Hang Power Snatch
Build to a 3RM Hang Power Snatch.
If you don’t wish to build, stay light to moderate and focus on technique.
