CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 16-10

CROSSFIT ICENI WAY PROGRAM 16-10

MONDAY

MAIN CLASS

Box jumps

6x 3 reps

- Start at a challenging height

- Building the height during the rounds if possible.

Gymnastics EMOM

18xEMOM

1. 40s ME Chin above bar hold
2. 40s ME Wall facing handstand hold
3. 40s ME Arch hold

Sprint!

400m run

30 push ups

30 box jumps

30 KB swings

400m run

TUESDAY

CROSSFIT CARDIO

30 minutes AMRAP

10 burpees

10 power cleans

20 box jumps

20 wall balls

30 double unders

30 heel taps

MAIN CLASS

A.

30/50 Over bar burpees for time

B.

‘Touch and go’ Power clean and power jerks

Build to a heavy set of 5

• warm up keeping the movement as smooth as possible. aiming to cycle the bar as efficiently as possible.

C.

In pairs

10 minutes ARMAP

5 power cleans

5 burpees

5 STOH

D.

In pairs

10 minutes AMRAP

10 wallballs

10 box jump overs

30 double unders

RUNNING CLUB

10x 200m run 200m walk

WEDNESDAY

MAIN CLASS 

A.

Movement focus

Turkish get up

- great exercise for shoulder stability. 

B.

Toes to bar

5x 

20 toes to bar

40 double unders

40 walking lunges RX+ plate overhead

c.

Midline to finish

ICENI BARBELL

Back squats

Build to a heavy 5

Power jerk from the rack

Build to a heavy 5

Build to a heavy single

75 bicep curls

75 skull crushers

THURSDAY

CROSSFIT CARDIO

40xEMOM (40 seconds on each)

1. shuttle run
2. ski
3. down ups
4. row
5. double unders

MAIN CLASS

A.

snatch barbell cycling

B.

10 minute AMRAP

5 power snatch 35/25kg

10 wall balls

C.

5x You go I go

20 Russian KB swings

10 high box jumps (no rebounding)

D.

Back squats from the ground

3x15

RUNNING CLUB

3x 

1km run

200m walk

1 minutes rest

FRIDAY

MAIN CLASS

A.

3 Rounds for time

15 over bar burpees

12 deadlifts

9 hang power cleans

6 shoulder to overhead

B.

For time:

20-18-16-14-12-10-8-6-4-2

Front squats RX 50/35 RX+ 60/40

Sit ups RX+ with med ball

SATURDAY

CROSSFIT CARDIO

numbers depending

MAIN CLASS - TEAM WORKOUT

A.

Touch and go power clean and power jerk

• build to a heavy 3
• 15 minute cap

In pairs

15 minute AMRAP

10-20-30-40-50

power cleans

shoulder to overhead

over bar burpees

ICENI BARBELL

Snatch complex

power snatch

2 hang snatch

Clean complex

clean pull

power clean

COMPETE CLASS

17.3

SUNDAY

STRENGTH CLASS

Front squat

3 reps

3 broad jumps between each set

90 seconds rest

Push press

3 reps

10 box step up between sets

90 seconds rest

Midline holds to finish

CROSSFIT ICENI WAY PROGRAM 16-10