CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 09-10

CROSSFIT ICENI WAY PROGRAM 09-10

MONDAY

MAIN CLASS

A:

Split jerk from the ground.

• 10xEMOM
• 3/5 reps

B:

Strict pull ups

• 8xEMOM
• 5/10 reps

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

• This is not a lift as much as you possibly can. maintaining solid form is your aim for these sets

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

• 3x 1 mile run
• steady state

WEDNESDAY

MAIN CLASS 

A:

Movement focus. 

• Back squat
• Build to a heavy 10

B:

24xEMOM

1. 40 seconds Row / Ski
2. 40 seconds Burpee box jumps
3. 40 seconds Walking lunges

ICENI BARBELL

Hang snatch + over head squat

Something crazy

THURSDAY

CROSSFIT CARDIO

In a team of 3

40 minute as many cals as possible 

• change every 2 minutes
• in your rest time complete 100 burpee box jumps, 50 power cleans, 25 HSPUs (2 push ups = 1 HSPUs)

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

• 20 minutes to build to a heavy single

Clean and jerk

• 20 minutes to build to a heavy single

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