CROSSFIT ICENI WAY PROGRAM 15-01
MONDAY
MAIN CLASS
A.
3 dead lifts + 3 hang power cleans + 3 front squats
- 20 minutes
B.
In a pair
800m run (200m/200m/200m/200m)
80 over bar burpees
60 STOH
400m run (200m/200m)
40 over bar burpees
30 STOH
TUESDAY
CROSSFIT CARDIO
Row / bike / ski sprints!!!!
50 cal on each
40 cal on each
30 cal on each
20 cal on each
10 cal on each
MAIN CLASS
A.
Strict push and pull
5x
B.
4 Rounds
15 wallballs
12 over box jumps
10 deadlifts
8 over bar burpees
RUNNING CLUB
5x 1000m run
3 minutes rest
WEDNESDAY
MAIN CLASS
A.
Walking lunges
5x20
B.
Step down / pistol progressions
50 reps for quality
C..
Helen
3 rounds for time
400m run
21 KB swings
12 pull ups
ICENI BARBELL
Cleans
Power jerk from the rack
THURSDAY
CROSSFIT CARDIO
Mikko triangle
40xEMOM
MAIN CLASS
12xEMOM
12xEMOM
12xEMOM
RUNNING CLUB
6x 200m
1 minute rest
4x 400m
1 minute rest
FRIDAY
MAIN CLASS
Weightlifting total
Hang snatch
20 minutes to build to a heavy triple
Squat clean
20 minutes to build to a heavy triple
SATURDAY
CROSSFIT CARDIO
numbers depending
MAIN CLASS - TEAM WORKOUT
Every 10 minutes transition
In a team of 3
100/70 cal bike
100 pull ups
100/80 cal ski
100 wallballs
100/80 cal row
100 over rower burpees
ICENI BARBELL
- Snatch
- Back squats
COMPETE CLASS
CrossFit / More comp prep
SUNDAY
STRENGTH CLASS
Deadlifting
5x10
50/70%
- CONTROL!
5x
3 power cleans
4 hurdle jumps / high box jumps
30/45 second goblet squat hold
CROSSFIT ICENI WAY PROGRAM 15-01
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400