CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 18-12

CROSSFIT ICENI WAY PROGRAM 18-12

MONDAY

MAIN CLASS

A.

Thrusters 5x5

B.

3 Rounds

3x 

5 pull ups

10 push ups

15 air squat

1x

5 power cleans

5 shoulder to overhead

5 clean and jerks

TUESDAY

CROSSFIT CARDIO

A.

10m hip mobility

B.

For time

10 wall balls

15 over box burpees

20 wall balls

15 over box burpees

30 wall balls

15 over box burpees

40 wall balls

15 over box burpees

50 wall balls

15 over box burpees

C.

midline to finish

MAIN CLASS

A.

Pull ups

20m working of strict pulling strength

B.

6x 2m on : 2m off

21 wall balls

ME burpee box jumps

RUNNING CLUB

5x 800m 

2 minutes rest between sets

WEDNESDAY

MAIN CLASS 

A.

15xEMOM

1. 40s Row/Ski
2. 40s Down ups
3. 40s shuttle runs

B.

Deadlifting

4 reps

Single arm ring rows

8 each arm

single leg step ups

12 reps each side

C.

Midline

ICENI BARBELL

Snatch max out

clean max out

THURSDAY

CROSSFIT CARDIO

8x

20 KB swings

15 air squats

10 over box jumps

5 burpees

90s rest btw rounds

MAIN CLASS

A.

Snatch

20m to build to a heavy in snatch + hang snatch

• if you're still working on your positions and movement then keep the load to a minimum and focus on good solid reps for this time. and rest well between sets as to not burn out.

B.

In Pairs

150 wall balls

100 power cleans

50 burpees over the bar

RUNNING CLUB

6x

400m run (6-7/10 RPE)

20 down ups (recovery pace)

FRIDAY

MAIN CLASS

A.

Power clean + Squat clean

20m to build to a heavy

B.

30/20/10

box jumps

KB swings

push ups

SATURDAY

CROSSFIT CARDIO

numbers depending 

MAIN CLASS - TEAM WORKOUT

In Pairs

50 over bar burpees

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

power cleans 

front squats

power jerk

50 over bar burpees

ICENI BARBELL

Split jerk from the rack

5x5

Front squat

5x5

Deadlifting

heavy 5

COMPETE CLASS

SUNDAY

STRENGTH CLASS

5x

5 deadlifts

10 push ups

20 step back lunges (add weight if form allows)

5x

5 front squats

10 ring rows (as flat as possible)

8 single arm strict press on each arm

rest as needed between each movement. aim to hold solid form and push the weight up and skill level on all the movements.

CROSSFIT ICENI WAY PROGRAM 18-12