CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 30-10

CROSSFIT ICENI WAY PROGRAM 30-10

MONDAY

MAIN CLASS

Snatch

• 12x EMOM 
• 3/5 reps
• lightweight barbell cycling. aim is to move well. don't worry about the weight on the bar

"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

• weight on back. use a friend to load plates up. or use and box or bands to be able to hold a straight body position.

B.

Gymnastics 

15xEMOM

1. 5 wall walks 
2. 10 strict pull ups
3. 30 jumping lunges

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

• start light for your first set and build up.

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

• build to a heavy
• do something sweaty to finish

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

• start light and build with each set.
• 5 high box jumps between sets

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