CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 25-09

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

• 50/100 burpees over an empty bar for time.

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

• 10 @60/70%

Handstand push ups

• 5/10 reps strict / kipping

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

• Strict pull ups

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

• start light and build to weight with each set.
• each set has to be unbroken

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

• 5x3 @90% approx 

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

• you can do this workout by sharing bars and chopping and changing the weights as you go. This is not for time. this is lift some heavy stuff and grind through. You can increase the weight as you go but i would like you to start heavy and break it up as you need to.

10/1

Push press (from rack)

10 ring rows between sets (strict as possible)

midline to finish

CROSSFIT ICENI WAY PROGRAM 25-09