Crossfit Aether

Day 1:

1) Strength:

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

1 X 10 @ 60%

Rest two minutes THEN

3 attempts to find 20rep max Front Squat (shoot for around 60% of 1RM).

Rest 3 minutes between sets.

You should STRUGGLE the last handful of reps. These are 20 unbroken reps. Bar stays in the front rack, rest no more than 3-5 seconds at the top.

2) Met-con

AMRAP 12 min

20 Hang Power Snatch 105/75

20 KBS 53/35

20 KB SDHP 70/53

20 DU

3) Accessory

Barbell Bridge- 3x15

4) Mobility

5 minutes roll out quads – hamstrings

2 minute Sampson stretch ea side

10-15 minutes banded shoulder stretch

Aether Built Oly Cycle

1) Build up to a heavy Power Clean + Hang Power Clean + Jerk. No dropsets.

2) Build up to a heavy Jerk. Dropsets 2x1@-10% of todays max. 2x1@-15% of todays max.

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

1x3@80%, 1x3@85%, 1x3@87%, 1x3@82%, 1x3@75%. Please follow exact percentages. Work on speed for lighter sets.

4) Box Jump From Seated position- build up to a high single.

5) Glute Ham Raises- 5x3.