CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 01-01

CROSSFIT ICENI WAY PROGRAM 01-01

MONDAY

GYM CLOSED

TUESDAY

CROSSFIT CARDIO

You go i go sprints!

50/40/30/20/10

cal row/ski/bike

you can vary the machine if you want. its all about the effort you put in on each sprint. 90/95% all in each time. make it hurt.

45/36/27/18/9

Wall balls

burpees

Midline to finish

MAIN CLASS

A.

Clean complex

1 power clean 

1 front squat 

1 hang squat clean

20m to Build to a heavy

B.

20/18/16/14/12/10/8/6/4/2

Wall balls

Pull ups

RUNNING CLUB

5x 

800m

200m walk

WEDNESDAY

MAIN CLASS 

A.

Back squat

Build to a heavy 5

8 ring rows between sets

20m cap

B.

800m run

30 clean and jerks 40/30kg

400m run

20 clean and jerks 60/40kg

200m run 

10 clean and jerks 80/55kg

ICENI BARBELL

Snatch

THURSDAY

CROSSFIT CARDIO

In teams of 3

Row/Ski 8km (40minute cap)

Every change

Complete 

5 power cleans

5 over bar burpees

MAIN CLASS

A.

30/20/10

over box jumps

KB swings

push ups

B.

In teams of 2

50 burpees

100 Dumbbell snatch / KB snatch

100 DB / KB walking lunges

100 DB shoulder to overhead / KB STOH

50 burpees

RUNNING CLUB

8x 400m run

2m rest

FRIDAY

MAIN CLASS

A.

Split jerk (from the rack)

5/5/5/3/3/3/1/1/1

B.

21/15/9

thrusters 40/30

toes to bar

SATURDAY

CROSSFIT CARDIO

numbers depending

MAIN CLASS - TEAM WORKOUT

3rm hang power clean

20m cap

for time

50/40/30/20/10

wallballs

burpees

box jumps

KB swings

ICENI BARBELL

Clean and jerk

COMPETE CLASS

craziness

SUNDAY

STRENGTH CLASS

30 minute WORK

Deadlift

8 reps

Strict pull ups / ring rows

6/10 reps

High box jumps

3 reps

Midline to finish

CROSSFIT ICENI WAY PROGRAM 01-01