CROSSFIT ICENI WAY PROGRAM 04-12
MONDAY
MAIN CLASS
CHIPPER!!!
800m run
20 shoulder to overhead
100 double unders
20 front squats
50 pull ups
20 front squats
100 double unders
20 shoulder to overhead
800m run
TUESDAY
CROSSFIT CARDIO
For time
every minute complete 4/6/8 Wallballs
in the remaining time complete…
75 burpees
75 box jumps
75 sit ups
75 pull ups
40 minute CAP
MAIN CLASS
30/40 minutes of graft
5 Squat cleans
10 push ups / handstand push ups
5/10 strict pull ups
3 high box jumps
Midline
RUNNING CLUB
5x400m
2 minutes rest between sets
GO FAST!
WEDNESDAY
MAIN CLASS
Back squat
In a pairs… 20 minute Ladder
2,4,6,8,10,12,14,16,18,20….
Power cleans
Burpee box jumps
Toes to bar
ICENI BARBELL
Thruster ladder
Deadlifting
THURSDAY
CROSSFIT CARDIO
10km ski in 3s
change every minute
1 minute recovery pace air squats after each effort
or
10km row in 3s
change every minute
1 minute recovery pace air squats after each effort
MAIN CLASS
Power Snatch
12xEMOM
5 reps
Remaining time - recovery pace air squats
10 minute ARMAP
1 wall walk with a 5/10 second pause at the top
10 v ups / tuck ups / sit ups
20 double unders
12 minute ARMAP in pairs
20 burpee box jumps
40 wall balls
RUNNING CLUB
30 minutes
800m 5/10RPE
400m 7/10RPE
200m 9/10RPE
FRIDAY
MAIN CLASS
Overhead squat (from the rack)
20 minutes of Work
Either build to a heavy 3
or if still working on this movement then 5 reps at a time.
15 minute
100 double unders
30 toes to bar
80 double unders
30 burpees
60 double unders
30 thrusters 40/30
40 double unders
30 box jump overs
20 Double unders
AMRAP
wallballs
SATURDAY
CROSSFIT CARDIO
numbers depending
row/ski/run team workouts
MAIN CLASS - TEAM WORKOUT
Team ladder
30 minute Ladder
2,4,6,8,10….
Thrusters
Pull ups
Burpees
ICENI BARBELL
Hang snatch MAX OUT!
Front squat MAX OUT!
COMPETE CLASS
SUNDAY
STRENGTH CLASS
30minutes of graft
5 push press
10/15 press ups (deficit)
5 high box jumps
10 ring rows
30 second hollow hold
5 deadlifts (heavy)
- share bars and have a few set up and various weights. and move round between each exercise
CROSSFIT ICENI WAY PROGRAM 04-12
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400