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