CROSSFIT ICENI WAY PROGRAM 20-11
MONDAY
MAIN CLASS
A.
Deadlifts
B.
In Pairs
60/40/20
Box jumps
Toes to bar
Dumbbell / KB snatch
- a lot of volume int he toes to bar for those of you that are now starting to get toes to bar in workouts. so to keep in intensity up you can drop the reps down (30/20/10) to allow you to push to pace more.
C.
Sleeping lions
TUESDAY
CROSSFIT CARDIO
6x (36minutes in total)
4 minutes on 2 minutes off
200m run
25 wall balls
AMRAP
burpee box jump overs
MAIN CLASS
A.
Pull ups progressions / strength work
15 minutes of quality work.
B.
10/1
Hang power snatch 40/30
Over bar burpees
C.
Midline to finish
RUNNING CLUB
6x 400m 2 minutes rest
- GO HARD!
WEDNESDAY
MAIN CLASS
A.
Overhead mobility
B.
Power jerk from the rack
C.
20 wall walks for time
D.
SPRINT!
400m run
50 pull ups
400m run
ICENI BARBELL
Power clean ladder
Back squat 3 RM
+ accessory jazz
THURSDAY
CROSSFIT CARDIO
20 minutes AMRAP
400m run
50 double unders
40 air squats
30 push ups
20 pull ups
20 minute AMRAP
800m run
30 shoulder to overhead 30/20
30 box jumps
400m run
15 STOH
30 BJ
MAIN CLASS
A.
10 minute KB AMRAP
10 KB swings
10 KB goblet squat
10 KB lunges
10 down ups
B.
Gymnastics 24x EMOM
RUNNING CLUB
2x800m
4x400m
6x200m
FRIDAY
MAIN CLASS
A.
Squat cleans
B.
In Pairs
30/20/10
power cleans
hang squat cleans
split jerk / power jerk
SATURDAY
CROSSFIT CARDIO
number depending
MAIN CLASS - TEAM WORKOUT
Clean and jerk ladder!!!!!!
15 minutes
In pairs
15 minute AMRAP
25 down ups
25 KB swings
25 KB squats
25 push ups
ICENI BARBELL
Snatch complex
Clean complex
Squats
COMPETE CLASS
Skill work and sweatiness
SUNDAY
STRENGTH CLASS
Bench press 15 minutes
sets of 5
Back squat 15 minutes
sets of 5
Bent over rows 15 minutes
sets of 5
- break up into teams of 2 or 3 and start on different exercises.
CROSSFIT ICENI WAY PROGRAM 20-11
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400