Thursday 12/15/16

Crossfit Aether

1) Row 1000 m

2) Active recovery and prehab

A. Balance on one foot for 3 minutes.  

B. Torso Rotations off rack- 4x12-15

C. Wall Squats- 4x10

D. Marching Single Leg Bridge- 4x30

E. Ice Skaters- 4x30 total.

Mobility

Samson with banded distraction 2 min

Frog 2 minutes. Find different corners and angles. 

Pigeon 2 minutes. 

Standing straddle 2 minutes. 

500 m row. K bye

Aether Built Oly Cycle

1) Build up to a 2 rm Power Snatch @70%1rm.

2) Build up to a 2 rm power clean plus 1 jerk @70%1rm.

3) Bent Over Row- 4x6 with 2 second pause at chest. 

4) Hip extension off GHD- 4x8 with 10 second oause on last rep. 

5)  Rear Delt Flys- 4x10-12

6) do mobility above.