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
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
2m rest
8x 30:30
2m rest
8x 30:30
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
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
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400