CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 15-01

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

• Strict pull ups 6/10 reps
• Strict dips 6/10 reps

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

1. 40 second bike
2. 40 second row
3. 40 second ski
4. 1m rest

MAIN CLASS

12xEMOM

1. 45 second ski
2. 15/20 wallballs

12xEMOM

1. 45 second bike
2. 10/15 Pull ups

12xEMOM

1. 45 second row
2. 20 sit ups / Vups

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

• slow time not for time
• quality not speed

CROSSFIT ICENI WAY PROGRAM 15-01