CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 11-09

CROSSFIT ICENI WAY PROGRAM 11-09

MONDAY

MAIN CLASS

For time

400m run

10-1

push press

pull ups

400m run

10-1

power jerks

over bar burpees

400m run

TUESDAY

CROSSFIT CARDIO

5 rounds

400m run

20 wall balls

20 kb swings

20 sit ups

400m run

rest 3 minutes

- each round shouldn't take more then 8 minutes. so shorten the run down and or drop the reps down to 15 if needed.

MAIN CLASS

Squat clean

• build to a heavy single

15 minute time cap

21 power cleans 50/35RX  70/55RX+

21 front squats

21 box jumps

15 power cleans

15 front squats

15 box jumps

9 power cleans

9 front squats

9 box jumps

remaining time AMRAP air squats

RUNNING CLUB

200m slow jog

200m fast run

100m walk

WEDNESDAY

MAIN CLASS 

Movement focus.

Deadlift

• strip back the movement 
• build to a technical sound single. 
• get the movement right and you can increase to load. swallow your ego a little bit and you'll reap the benefits later on.

5 rounds

200m run

10 toes to bar / RX+ 15 toes to bar

Midline

1 minute hollow hold

100 tuck ups for time. / scale to crushes to be able to go faster

ICENI BARBELL

Bear Complex!

Build to a heavy 

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Drop the weight down and do 30 reps for time

THURSDAY

CROSSFIT CARDIO

In Pairs

300 cals ski

every change = 5 down jumps

300 cal row

every change = 5 box jumps

MAIN CLASS

power clean + power jerk

• Build to a daily max
• drop down to 70/80%
• if you struggle with the power clean the most then do 10x 2 power cleans 1 power jerk
• if you struggle with the power jerk the most then do 10x 1 power clean 2 power jerks

Strength work and burpee conditioning

10x

6/8/10 strict pull ups

6/8/10 burpee strints!

30 seconds rest

RUNNING CLUB

Endurance work

1 mile run

3 minutes rest

1 mile run

3 minutes rest

1 mile run

FRIDAY

MAIN CLASS

Toes to bar break down

Hand stand push ups break down

5x 

10 toes to bar

10 handstand push ups

12xEMOM

1: 50 second ski

2: 50 second sit ups

12xEMOM

1: 50 second row

2: 50 seconds air squats

SATURDAY

CROSSFIT CARDIO

Numbers depending

MAIN CLASS - TEAM WORKOUT

In Pairs

800m run

300 burpee box jumps

800m run

300 sit ups

800m run

ICENI BARBELL

Snatch break down.

Hang snatch + overhead squat

accessory work

COMPETE CLASS

All the weightliftings

SUNDAY

STRENGTH CLASS

Back squat

• 5x3 @80/90%
• build to your working weight and then start your working sets
• warm up well and make sure you have 2/3 minutes rest between sets 

5 Rounds

10 Russian KB swings (be explosive with the hips!)

10 box jumps (pick a hight that you can jump. even if thats a 5kg plate)

1 minutes rest

5x 20 jumping lunges for time.

Midline to finish if you have any extra time.

CROSSFIT ICENI WAY PROGRAM 11-09