CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 11-12

CROSSFIT ICENI WAY PROGRAM 11-12

MONDAY

MAIN CLASS

A.

Snatch

20minutes to build to a heavy single

• focus is to hit a solid 1 rep
• or spend this time at a lighter weight really dialling in your movement

B.

In Pairs

2 rounds

800m run

60 pull ups

40 STOH 60/40

20 front squats 60/40

TUESDAY

CROSSFIT CARDIO

A.

Warm ups

20 minute in pairs (row / ski)

change every time your partner completes 30 recovery pace air squats (aprox 90 seconds to 2 minutes)

B.

For time

100 double unders

90 mountain climbers 

80 walking lunges with med balls

70 KB swings (20/12 something light)

60 wallballs

50 plate GTOH (15/10)

40 dumbbell snatch (22.5/15)

30 box jumps

20 burpees

10 clean and jerk 60/40 (a weight you feel comfortable with)

MAIN CLASS

A.

Clean and jerk

• 20 minutes to build to a heavy single
• focus is to hit a solid 1 rep
• or spend this time at a lighter weight really dialling in your movement

B.

50 thrusters for time

EMOM

5/3/2 burpees

RUNNING CLUB

20minute am rap

300m run

20 air squats 

10 down ups

WEDNESDAY

MAIN CLASS 

A.

Toes to Bar progressions

• 20 minutes spent breaking down the kip / beat swing and the exercise to help strengthen your toes to bar

B.

21/15/9

Deadlifts

Box jumps

C.

more abs

ICENI BARBELL

Back squat

• Build to a heavy 3
• 50 rep golf at 60%

Power jerk form the rack

• Build to a heavy 3 
• 50 rep golf at 60%

THURSDAY

CROSSFIT CARDIO

A.

6m

400m run

then AMRAP

10 down ups

20 air squats

2m REST

6m

400m run

the ARMAP

10 wallballs

30 double unders

2m REST

6m

400m run

then AMRAP

20 KB swings

20 walking lunges

2m REST

6m AMRAP

400m run

then AMRAP

10 jumping pull ups

10 toes to post

2m REST

6m 

400m run

then AMRAP

Burpee box jump overs

MAIN CLASS

A.

12-minute AMRAP

7 Clean and jerk @ 52.5/35kg 

14 Toes to bar

200m Run

B. 

12-minute AMRAP

15 box jumps

15 Wall ball

15 pull up

C. 

12-minute AMRAP

10 Burpee 

2/5 wall walks

10 Pistols, alternating / box step up or downs

RUNNING CLUB

20minute test

- max 800m / 400m runs in 20 minute time cap

FRIDAY

MAIN CLASS

A lot to get thought. 

so get in get warm and get going as soon as possible!! the quicker you get ready the more time you have!!

400m

5 rounds

10 hang power cleans

20 air squats

400m

4 rounds

20 push ups

10 chest to bar pull ups

400m 

3 rounds

10 box jump overs

20 v ups / sit ups

400m run

2 rounds

15 shoulder to overhead

15 over bar burpees

400m run

30 clean and jerks

SATURDAY

CROSSFIT CARDIO

numbers depending

MAIN CLASS - TEAM WORKOUT

30 minute Ladder

2,4,6,8,10….

Thrusters

Pull ups

Burpees

ICENI BARBELL

TOTAL!

A.

Push press from the rack

B.

Hang power clean Double

C.

Bench press

COMPETE CLASS

-skills a weightlifting

SUNDAY

STRENGTH CLASS

A.

Thrusters

5x5

as heavy as form allows

B.

8x

5 deadlifts

1 minutes rest

10 strict press

1 minutes rest

C.

midline holds