Wednesday 2-8-17

Crossfit Aether

 

1)   Strength

Not for time.

A1) 3 X 10  Single leg BB good mornings

A2) 3 X 10 Hip bridges on bench

A3) 3 X 20 banded good mornings.  Explosive on the way up.  Squeeze butt to get hips through, not just a back extension

2) Met-Con.  The idea behind this is to teach you how to pace through each AMRAP.  You can go quick for the first round.  As time increases, you’ll have to be more strategic about the rep scheme.  Break them up into smaller sets and maintain SMALLER REST.  Don’t blow out a huge set and have to rest for :30.  Try not to take any longer than a 3-5 second break.  That means you’ll have to keep smaller sets than you think.  This is a good time to practice this before the Open comes up.

RX standard is box jumps not box step ups

3 Min AMRAP

5 Thrusters 135/95

7 HSPU

9 Box Jumps 24”/30”

Rest 2 Min

4 Min AMRAP

5 thrusters 135/95

7 HSPU

9 Box Jumps 24”/30”

Rest 2 Min

5 Min AMRAP

5 Thrusters 135/95

7 HSPU

9 Box Jumps 24”/30”

Accessory: Rear Delt Flys-4x8

Aether Built Oly Cycle

1) Build up to a 1 rep Hang Clean.

2) Jerks off blocks- Build Up to a heavy double. 3x1 dropsets@-15%.

3) Back Squat- 1x10@50%, 1x6@70%

1x3@80%, 1x3@85%, 1x3@88%, 1x3@82%, 1x3@75%. Please follow exact percentages. Work on speed for lighter sets. 

4) Rdls- 5x3@70% of Front squat. Tempo is 3,1,1,1. 3 down, 1 pause, 1 up, 1 pause.