CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 04-12

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

• 6x8
• start at a good working weight and you can build through

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