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
MAIN CLASS
Strict handstand push ups
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
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
Split jerk from the rack
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
20xEMOM
RUNNING CLUB
8x 400m
FRIDAY
MAIN CLASS
Deadlifting
Front squats
Push press
Holds and midline to finish
SATURDAY
CROSSFIT CARDIO
numbers depending
MAIN CLASS - TEAM WORKOUT
Shoulder to overhead
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
Weighted push up
Deadlift
Midline to finish
CROSSFIT ICENI WAY PROGRAM 06-11
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400