CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 13-11

CROSSFIT ICENI WAY PROGRAM 13-11

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MONDAY

MAIN CLASS

Front squats

10/9/8/7/6/5/4/3/2/1

  • increase the weight with each round if possible 
  • after each set perform 5 high box jumps

3 Rounds for time:

400m Run

5 Rounds of Cindy (5 pull ups, 10 press ups, 15 air squats)

 

 

TUESDAY

CROSSFIT CARDIO

10 minute AMRAP

5 down ups

10 box jumps

15 hang power clean 30/20

10 minute AMRAP

5 shuttle runs

10 wall balls

15 double unders

10 minute AMRAP

5 pull ups / jumping pull ups / Ring rows

10 air squats 

15 sit ups

 

MAIN CLASS

Toes to bar progressions

15 minutes

  • looking at developing your swing and strengthening it. 

Tabata 

Wall facing handstand

SPRINT!

400m run

30 hang power snatch 50/30

400m run

100 Dips (for quality)

 

RUNNING CLUB

5x 400m

2 minutes between

5x 200m

45 seconds between

 

 

WEDNESDAY

MAIN CLASS 

Box jump craziness 

  • accumulate 100 jumps of some kind. 

In a pair

100 over box burpees

100 pull ups

100 front squats

100 synchro air squats

 

ICENI BARBELL

hang squat clean

  • build to a daily max in triples

push press from the rack

  • build to a daily max in triples
  • drop to 50/60kg and perform 10/1 push press

 

 

THURSDAY

CROSSFIT CARDIO

30 minute ARMAP

10 burpee

15 box jumps

20 wall balls

25 kb swings

30 sit ups

Midline to finish

 

MAIN CLASS

Snatch

  • 10xEMOM
  • 3 hang power snatch

For time

50 double unders

25 toes to bar

50  

25 toes to bar 

50 double unders

 

RUNNING CLUB

8x

400m run

100m walk

 

 

FRIDAY

MAIN CLASS

Clean and jerk complex

2 cleans + 2 jerks

For time - In teams of 2

100 power cleans 

100 shoulder to overhead

100 clean and jerks

 

 

SATURDAY

CROSSFIT CARDIO

numbers depending

 

MAIN CLASS - TEAM WORKOUT

Teams of 2

20 minute ARMAP

20 STOH

30 KB swings

40 Box jumps

 

ICENI BARBELL

Barbell cycling 

10/8/6/4/2

Power snatch

clusters

power cleans

power jerk

 

COMPETE CLASS

skill work and something sweaty

 

 

SUNDAY

STRENGTH CLASS

Tier flipping practice

Farmers walks

5x 200m

90 seconds rest between

Single arm strict press

5×12/12

Bent over single arm rows

5×12/12

Single leg deadlift KB

3×10/10

TABATA 

Hollow hold

 

CROSSFIT ICENI WAY PROGRAM 13-11

CONTACT US

CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY

Opening Times
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400

07833 448894
info@icenitraining.com
icenitraining.com
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