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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400