CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 06-11

CROSSFIT ICENI WAY PROGRAM 06-11

MONDAY

MAIN CLASS

Pull up Strength work

20 minutes working on pull up progressions and strength work

In a Pair

2 Rounds

150 wall balls

100 over box jumps

50 burpees

TUESDAY

CROSSFIT CARDIO

40xEMOM

1. 45 second row
2. 45 second ski
3. 45 second burpee box jumps
4. 45 second shuttle run

MAIN CLASS

Strict handstand push ups

• 15 minutes working on SHSPU progressions
• sets between 5/10 reps

10 minute ARMAP

5 power cleans

5 front squats

5 push press

10 minutes AMRAP

200 run

20 sit ups

10 toes to bar

RUNNING CLUB

5x 800m 

2 minutes rest between

WEDNESDAY

MAIN CLASS 

Movement focus

Rumanian Deadlifts

• 5x 15 reps
• focus is working on a hip hinge

For time:

50-40-30-20-10

Air squats

Double unders

Sit ups

3x max effort sets of strict press

ICENI BARBELL

7 deadlifts

5 hang power cleans

3 front squats

• build to a heavy in the above complex

Split jerk from the rack

• build to a heavy single with a 5 second pause in the split.

THURSDAY

CROSSFIT CARDIO

800m run

50 goblet kicks

50 push ups

400m run

25 goblet squats

25 push ups

200m run

3 minutes rest

800m run

50 sit ups

30 pull ups / jumping pull ups

400m run

25 sit ups

15 pull ups / jumping pull ups

200m run

Midline to finish

MAIN CLASS

Back squats

• Build to a heavy 8
• 3 more sets of 5 at 80% (ish) of your heavy 8

20xEMOM

1. 40 seconds burpee box jumps
2. 40 seconds sit ups

RUNNING CLUB

8x 400m

• 90 seconds rest between 

FRIDAY

MAIN CLASS

Deadlifting

• Build to a heavy 5 touch and go reps
• Drop to 50% and perform 3x10 

Front squats

• Build to a heavy 5 from the ground
• drop to 50% and perform 1 max effort set.

Push press

• build to a heavy 5 from the ground
• drop to 50% and perform 1 max effort set.

Holds and midline to finish

SATURDAY

CROSSFIT CARDIO

numbers depending

MAIN CLASS - TEAM WORKOUT

Shoulder to overhead

• Build to a 5 RM power jerk / push press

In a Pair

20 minute ladder

2,4,6,8,10…. 

Power cleans

Front squats

over bar burpees

ICENI BARBELL

Snatch complex

Clean and jerk complex

Accessory work to finish

COMPETE CLASS

mash ups and skill work

SUNDAY

STRENGTH CLASS

Front squat

• build to a a 5 RM
• 1 max effort set of front squats at 50% of 5RM

Weighted push up

• Build to a 5 RM
• 2 minute Max reps

Deadlift

• Build to a heavy 10

Midline to finish

CROSSFIT ICENI WAY PROGRAM 06-11