CROSSFIT ICENI WAY PROGRAM 25-09
MONDAY
MAIN CLASS
A.
Cardio!
20 minutes AMRAP
30 plate jumps
15 push ups
20 single leg box jumps
10 down ups
400m run
B.
15 minutes
Build to a heavy squat clean
TUESDAY
CROSSFIT CARDIO
50 air squat
800m run
40 air squats
600m run
30 air squats
400m run
20 air squats
200m run
10 air squats
100m run
100 burpees for time
MAIN CLASS
Burpee Test
pick a number you know will be challenging for you. id rather you finish early and move fast rather
Deadlifting + HSPU superset
5x (rest as needed between rounds)
Deadlift
Handstand push ups
3 Rounds for time
10 box jumps
25 push ups
400m run
RUNNING CLUB
1 mile run
5 minutes rest
2x 800m run
3 minutes rest
4x 400m run
1 minutes rest
WEDNESDAY
MAIN CLASS
Movement focus
FRAN
21/15/9
thrusters 42.5kg/30kg
pull ups
NARF
9/15/21
pull ups
thrusters 42.5/30kg
ICENI BARBELL
Snatch pulls
Power snatch
split jerk from rack
THURSDAY
CROSSFIT CARDIO
800m run
50 air squats
50 sit ups
400m run
25 air squats
25 sit ups
800m run
50 push ups
50 box step ups
400m run
25 push ups
25 box jumps
800m run
50 hang power cleans 35/25
400m run
25 Shoulder to overhead 35/25
MAIN CLASS
Snatch
12/10/8/6/4/2
Squat cleans
12/10/8/6/4/2
Push press
12/10/8/6/4/2
RUNNING CLUB
5x 400m run
2 minutes rest between.
- this may not sound like crazy volume. which means the intensity needs to be sky high.
FRIDAY
MAIN CLASS
Back squat
In Pairs
100 wallballs
60 burpee box jumps
100 wallballs
40 burpee box jumps
100 wallballs
20 burpee box jumps
SATURDAY
CROSSFIT CARDIO
numbers depending
MAIN CLASS - TEAM WORKOUT
in a pair 30 minutes
800m run
200 wall balls
400m run
100 box jumps
800m run
100 push ups
400m run
50 cleans @70/45
Remaining time AMRAP burpee box jumps
ICENI BARBELL
Bulgarian total
Clean and jerk
2 RM
Front squat
2 RM
Accessory work
COMPETE CLASS
SUNDAY
STRENGTH CLASS
10/1
Back squat
Power cleans
10/1
Push press (from rack)
10 ring rows between sets (strict as possible)
midline to finish
CROSSFIT ICENI WAY PROGRAM 25-09
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400