Here are a list of olympic lifting movements and associated warm-ups for my self-programming.
Disclaimer: I am not a crossfit/weight lifting coach. This is posted for my own personal use and not meant to be used as advice for anyone doing CrossFit/weight lifting.
Cleans
- Power Clean Warm-up
- Empty Barbell complex
- 10 deadlifts
- 10 back squats
- 10 good mornings
- 10 bent over rows
- 10 cleans or hang pulls
- 10 strict presses
- PVC drills
- 10 overhead rotations
- 10 good mornings
- 10 front squats
- 10 dips with PVC with hang position
- 7 dip & shrugs
- 7 dip, shrug & pulls
- 7 hang muscle cleans
- 7 hang power cleans
- 7 power cleans
- Empty bar drills
- 7 hang power cleans
- 7 power cleans, then work-up to WOD weight in sets of 3
- Empty Barbell complex
- Squat Clean Warm-up
- Empty Barbell complex
- 10 deadlifts
- 10 back squats
- 10 good mornings
- 10 bent over rows
- 10 cleans or hang pulls
- 10 strict presses
- PVC drills
- 10 overhead rotations
- 10 good mornings
- 10 front squats
- 7 dips with PVC with hang position
- 7 dip & shrug
- 7 dip, shrug & pulls
- 5 hang muscle cleans
- 5 hang power cleans
- 5 power cleans
- 5 squat cleans
- Empty bar drills
- 5 hang power cleans
- 5 power cleans
- 5 squat cleans, then work-up to WOD weight in sets of 3
- Empty Barbell complex
Snatch
- Power Snatch Warm-up
- Empty Barbell complex
- 10 deadlifts
- 10 back squats
- 10 good mornings
- 10 bent over rows
- 10 cleans or hang pulls
- 10 strict presses
- PVC drills
- 10 overhead rotations
- 10 good mornings
- 10 front squats
- 10 dips with PVC with hang position
- 7 dip & shrugs
- 7 dip, shrug & pulls
- 7 hang muscle snatches
- 7 hang power snatches
- 7 power snatches
- Empty bar drills
- 7 hang power snatches
- 7 power snatches, then work-up to WOD weight in sets of 3
- Empty Barbell complex
- Squat Snatch Warm-up
- Empty Barbell complex
- 10 deadlifts
- 10 back squats
- 10 good mornings
- 10 bent over rows
- 10 cleans or hang pulls
- 10 strict presses
- PVC drills
- 10 overhead rotations
- 10 good mornings
- 10 front squats
- 7 dips with PVC with hang position
- 7 dip & shrug
- 7 dip, shrug & pulls
- 5 hang muscle snatches
- 5 hang power snatches
- 5 power snatches
- 5 squat snatches
- Empty bar drills
- 5 hang power snatches
- 5 power snatches
- 5 squat snatches, then work-up to WOD weight in sets of 3
- Empty Barbell complex
Jerks
- Push Jerk Warm-up
- Empty Barbell complex
- 10 deadlifts
- 10 back squats
- 10 good mornings
- 10 bent over rows
- 10 cleans or hang pulls
- 10 strict presses
- PVC drills
- 10 overhead rotations
- 10 good mornings
- 10 front squats
- 10 dips with PVC with front rack position
- 7 strict press
- 7 push press
- 7 push jerks
- Empty bar drills
- 7 push press
- 7 push jerks, then work-up to WOD weight in sets of 3
- Empty Barbell complex
- Split Jerk Warm-up
- Empty Barbell complex
- 10 deadlifts
- 10 back squats
- 10 good mornings
- 10 bent over rows
- 10 cleans or hang pulls
- 10 strict presses
- PVC drills
- 10 overhead rotations
- 10 good mornings
- 10 front squats
- 10 dips with PVC with front rack position
- 7 strict press
- 7 push press
- 7 push jerks
- 7 split jerks
- Empty bar drills
- 7 push jerks
- 7 split jerks, then work-up to WOD weight in sets of 3
- Empty Barbell complex
STRENGTH AND WELLNESS 