Crossfit Aether
1) Warm up* all warm-ups should be done at about 70%
1 round
15 cal row
15 Push press – light bar
15 KB front rack squats – light weight
Floss shoulders – spend 5 minutes with the bands.
2) Strength
a) Take 12 minutes build to a heavy set of 3 thrusters
THEN
b) Take 12 minutes to get to a single heavy squat clean
3 min rest
3) Met-Con
0-1 min 20 UB thrusters at 55%
1-3 min Rest
3-4 min 30 UB thrusters at 50%
4-6 min Rest
6-8 min max calorie row
8-10 min Rest
10-11 min 20 UB Squat cleans at 55%
11-13 min Rest
13-14 min 30 UB Squat cleans at 50%
14-16 min Rest
16-18 min max calorie row.
5) Mobility
Roll pecs
Stretch hamstrings, calves: gastroc and soleus stretch (look these up if you have to)
Minimum 15 min mashing out hip flexors and rolling quads
2min couch stretch each side
5-10min shoulder stretching
Aether Built Oly Cycle Day 51
1) Build up to a heavy snatch single. 6x1@ -15% todays max.
2) Snatch Balance- Build up to a heavy double. 3x2@-10% todays double.
3) Back Squat- 1x5@80%, 1x3@85%, 1x2@90%, 1x3@85%, 1x5@80%.
4) Bent Over Row- 4x8 Heavy.
5) Pull Ups-4x8