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
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
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
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
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400