CROSSFIT ICENI WAY PROGRAM 09-10
MONDAY
MAIN CLASS
A:
Split jerk from the ground.
B:
Strict pull ups
C:
In a pair.
20 minute AMRAP
10 burpee box jumps
20 hang power cleans
30 wallballs
TUESDAY
CROSSFIT CARDIO
In 3s, 500/1000 cal ski/row
every change = 10 burpees / box jumps / over bar
MAIN CLASS
A:
10 minute to
Build to a heavy 10 Deadlift
B:
8 minutes slow AMRAP
5 deadlifts
5/10 toes to bar / post.
C:
10 minute AMRAP
10 push press
10 push ups
30 double unders
D:
10 minute ARMAP
20 air squats
10m bear crawl
RUNNING CLUB
WEDNESDAY
MAIN CLASS
A:
Movement focus.
B:
24xEMOM
ICENI BARBELL
Hang snatch + over head squat
Something crazy
THURSDAY
CROSSFIT CARDIO
In a team of 3
40 minute as many cals as possible
MAIN CLASS
A:
Toes to bar break down
B:
21/15/9
toes to bar
KB swings
Box jumps
C:
3 Rounds for time
20 sit ups
15 burpees
400m run
RUNNING CLUB
8x 400m run
1 minute rest between
FRIDAY
MAIN CLASS
A.
10 minute ladder:
3 burpee box jump overs
3 deadlifts 80/55 RX+ 100/70
6 burpee box jump overs
6 deadlifts
9 burpee box jump overs
9 deadlifts
Etc.
B.
For time:
800m run
6 Rounds of “the Chief”
400m run
4 Rounds of “the Chief”
200m run
2 Rounds of “the Chief
“the Chief” = 3 Power cleans (60/40), 6 Push-ups, 9 Air squats
SATURDAY
CROSSFIT CARDIO
numbers depending
MAIN CLASS - TEAM WORKOUT
In a Team of 3 - 40 minute cap.
X amount of Calories on either a rower / skier / Bike
Every time you get off the machine you must complete
8 burpees over an empty bar
ICENI BARBELL
Snatch
Clean and jerk
Accessory work
COMPETE CLASS
EC 17.2
SUNDAY
STRENGTH CLASS
10/1
Strict press
Deadlift
10/1
Ring rows (as flat as you can)
Push ups
10/1
single leg dead lifts
split squats
CROSSFIT ICENI WAY PROGRAM 09-10
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400