CROSSFIT ICENI WAY PROGRAM 11-12
MONDAY
MAIN CLASS
A.
Snatch
20minutes to build to a heavy single
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
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
B.
21/15/9
Deadlifts
Box jumps
C.
more abs
ICENI BARBELL
Back squat
Power jerk form the rack
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400