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
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
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)
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
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400