CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 02-10

CROSSFIT ICENI WAY PROGRAM 02-10

MONDAY

MAIN CLASS

10/1

strict press

strict pull ups

20x EMOM

1. 5 touch and go power clean + 10 air squats
2. 5/10 burpees

TUESDAY

CROSSFIT CARDIO

40xEMOM

1. 45 seconds of skiing
2. 45 seconds of rowing
3. 45 seconds of burpee box jumps
4. rest

MAIN CLASS

Front squats

10/8/6/4/2

• 2 high box jumps between sets

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

• glute activation

Single leg box step downs

• 200 reps for quality

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!

1. Build to a 3 RM push up
2. 3x max effort sets of box push ups. (find a level you can do easily and rep out

Toes to bar progressions

• find a level that you can move well at and link 5/10 reps
• 5 minutes Max effort toes to bar / knees to elbow / toes to post. 

5 minute AMRAP

• 6 goblet squats
• 8 step out lunges
• 10m walk with kb held to your chest.

5 minute AMRAP

• 10 wallballs
• 10m bear crawl

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

• perform 10 reps of each exercise. with a big class people can start on different exercises. and then 9 of each. then 8 of each and so on.

Extra midline work in any remaining time.

CROSSFIT ICENI WAY PROGRAM 02-10