CrossFit Inventive – Olympic Weightlifting
Warm-up
4 x 10m Shuttles
4 x 10m Side Skips
2 laps High Knees
2 Laps Butt Kicks
1 Lap Spiderman Lunge (add rotations)
1 Lap Inchworm
1:00 Squat Hold
30s Samson e.s
30s Wrist e.s
30 Calf Pumps
—
ACTIVATION
2 Laps Halo Crab Walks
1 Lap Small Broad Jumps (Land Soft Knees
1 Lap Single Leg Broad Jumps
—
Barbell
10 Wrist Rotations
10 Good Mornings
5 Front Squats
3 High Power Cleans
—
3 Hang Power Cleans
High Hang Power Cleans
In 10 Minutes Only, Build to a Safe Heavy 3RM
(Beginners Stay Light)
Then Reduce 20% of the heaviest load and perform 3 sets 5 reps. Go Every 90s Together.
(0-90-3mins)
Hang Power Clean
Every 75s x 10 Sets:
3 HPC’s
Start Light and leave room to build.
Barbell Shrugs
Perform 4 sets 10 reps hard with good form.(Same Load)
Super Set with:
5 Broad Jumps. (Power Out-put)
