CROSSFIT ICENI WAY PROGRAM 02-10
MONDAY
MAIN CLASS
10/1
strict press
strict pull ups
20x EMOM
TUESDAY
CROSSFIT CARDIO
40xEMOM
MAIN CLASS
Front squats
10/8/6/4/2
for time.
800m run
50 over box jumps
25 front squats
50 russian KB swings
800m run
RUNNING CLUB
6x 400m
2 minutes rest
progression on form last weeks running club.
- lower in volume than your usual session so the intensity can be turned right up
WEDNESDAY
MAIN CLASS
Movement focus
Single leg box step downs
3 Rounds for time
100 double unders
30 deadlifts 100/75
50 push ups / 30 handstand push ups
ICENI BARBELL
Complex
power clean
hang squats clean
front squat
2 shoulder to overhead
THURSDAY
CROSSFIT CARDIO
40 minutes am rap
800m run
50 wallballs
50 burpees
50 kb swings
50 plate jumps
50 sit ups
MAIN CLASS
5minutes working on your double unders
Snatch
12xEMOM
3/5 reps
12xEMOM
5/10 wall balls
5/10 box jumps
For time
100 push ups
100 airs squats
100 sit ups
RUNNING CLUB
3x 1 mile / 1km
- some endurance work today. 3 minutes rest between
FRIDAY
MAIN CLASS
Chest day!
Toes to bar progressions
5 minute AMRAP
5 minute AMRAP
5 minute window
400m run
AMRAP down ups
- scale the distance up or down to make this suck
SATURDAY
CROSSFIT CARDIO
numbers depending
MAIN CLASS - TEAM WORKOUT
In a pair
1.
for time
50 over bar burpees
100 thrusters 40/30
50 over bar burpees
2.
Build to a 2RM thruster
ICENI BARBELL
Snatch
snatch pulls
accessory work
COMPETE CLASS
European champs Q1
SUNDAY
STRENGTH CLASS
10/1
Back squat.
LH bent over row
RH bent over row
High box jump
Strict press
Extra midline work in any remaining time.
CROSSFIT ICENI WAY PROGRAM 02-10
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400