CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 27-11

CROSSFIT ICENI WAY PROGRAM 27-11

MONDAY

MAIN CLASS

A.

Shoulder warm ups / mobility

5 minutes

B.

Handstand walking progressions

10 minutes

C.

For time

3x 

400m run

2 Rounds

12 Deadlifts

9 hang power cleans

6 shoulder to overhead 

TUESDAY

CROSSFIT CARDIO

Get really warm. and Break down each movement before starting

30 minutes to complete

3x

400m run

40 burpee 

30 wall balls

THEN

5x

10 thrusters 20/15 + 30/20

10 box jump overs

10 jumping pull ups / pull ups

THEN

AMRAP

200m run

20 air squats

15 push ups

MAIN CLASS

A.

Thruster

• 10 minutes
• Build to a heavy 5
• Next 10 minutes 
• 2 reps at a time at 80% of heavy 5

B.

15m AMRAP In pairs

10 wallballs

10 box jumps

10 pull ups 

RUNNING CLUB

10x 200m run / 1m rest

WEDNESDAY

MAIN CLASS 

A.

Mobility

Couch stretch 3 minutes on each side

B.

Conditioning (GO HARD)

8x 30:30

1. Ski
2. Goblet squats

2m rest

8x 30:30

1. Row
2. Box jumps

2m rest

8x 30:30

1. Burpees
2. Dumbbell snatch

2m walk

ICENI BARBELL

A.

Clean and jerk complex

B.

Shoulder to overhead 

THURSDAY

CROSSFIT CARDIO

10 minute warm ups moving through all movements 

30x 40 seconds on 20 seconds off

1. Ski cals
2. row cals
3. box jumps
4. push press

MAIN CLASS

A.

Strict pull ups progressions

20m strength work

B.

3x 

400m run

15 Toes to bar

21 KB swings

RUNNING CLUB

5x 800m 

200m walk between each set

FRIDAY

MAIN CLASS

A.

Power clean and power jerk

3 touch and go reps

12x every 90 seconds 

B.

15 minute 

Diane 

21-15-9

Handstand push ups

deadlift 100/70

THEN REMAINING TIME

AMRAP

10 push ups

20 air squats

30 double unders

SATURDAY

CROSSFIT CARDIO

Team row/ski/run

MAIN CLASS - TEAM WORKOUT

A.

Complex

3 hang power cleans

3 shoulder to overhead

B.

20 minute ARMAP

400m run

30 wall balls

30 sit ups

30 push ups

ICENI BARBELL

Power cleans

• Build to a heavy 3
• Drop to 80%
• 30 reps… 1 every 30 seconds

COMPETE CLASS

- Fun day. 

SUNDAY

STRENGTH CLASS

12 minutes to build to a heavy Triple Push press 

12 minutes to build to a heavy Triple Front squat

12 minutes to build to a heavy Triple Hang power clean

CROSSFIT ICENI WAY PROGRAM 27-11