CROSSFIT ICENI WAY PROGRAM 30-10
MONDAY
MAIN CLASS
Snatch
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
TUESDAY
CROSSFIT CARDIO
5 Rounds
400m run
50 air squats
40 sit ups
30 push ups
- extra time = midline!
MAIN CLASS
A.
weighted push ups
3 RM
B.
Gymnastics
15xEMOM
C. For time
50 hang power cleans 60/40 RX+ 80/55
every break = 10 over bar burpees
- push yourself with the weight. don't just go light because you hate burpee.
RUNNING CLUB
20 minute AMRAP
400m run
20 air squats
200m run
10 down ups
WEDNESDAY
MAIN CLASS
Front squats
4x 15
10 minute AMRAP
6 wall balls
3 burpees
10 minute AMRAP
20 box step ups
10 toes to bar
ICENI BARBELL
Clean and jerk complex
3 dead lifts
3 hang squat cleans
3 split jerks
THURSDAY
CROSSFIT CARDIO
10 minutes AMRAP
200m run
21 KB swings
15 box jumps
9 burpees
20 minute AMRAP
400m run
50 walking lunges
25 down ups
MAIN CLASS
Strict press
5x8
Conditioning
20 minute AMRAP
5 burpees
20/30 double unders
10 burpees
20/30 double unders
15 burpees
- adding 5 burpees on with each round
RUNNING CLUB
5x 800m
2 minutes recovery pace burpees between rounds
FRIDAY
MAIN CLASS
A.
21/15/9
burpees
box jump overs
Deadlifts 80/55 RX+ 100/70
B.
10/1
Squat cleans 60/40 RX+ 80/55
200m run between sets
C.
3/5 sets
ME ring rows
SATURDAY
CROSSFIT CARDIO
numbers depending
MAIN CLASS - TEAM WORKOUT
In teams of 2
8 minutes max effort row / ski
2 minutes rest
8 minutes AMRAP
10 hang cleans
10 synchro air squats
2 minutes rest
8 minutes
400m run
80 plate GTOH
ME wall balls
DONE!
ICENI BARBELL
Snatch complex
1 snatch
2 hang snatch
Shoulder to overhead complex
1 push press
2 power jerk
3 split jerks
Clean
2RM hang clean
COMPETE CLASS
Mash up!
SUNDAY
STRENGTH CLASS
40 minutes of GRAFT
5-10 back squats
2-5 power clean
10-15 ring rows
15-20 push ups
warm up each movement and do 40 minutes of solid work. keep the quality up and you can play around with the weights as you go.
CROSSFIT ICENI WAY PROGRAM 30-10
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400