CrossFit Iceni CROSSFIT ICENI WAY PROGRAM

CROSSFIT ICENI WAY PROGRAM 

MONDAY

MAIN CLASS

A.

Push press (From the rack)

• Build to a Heavy triple.

Once you reach a good weight for 3 reps start hitting single.

• Build to a heavy Single.

Focus on a straight drive out of the dip to send the bar straight overhead.

B.

10 minute cap

3 Rounds

30 push ups

400m run

• this needs to be hard and fast!
• scale to run down to allow you to go faster. should take more then 2 minutes.
• scale the push up to something you can do in 2/3 sets max.

(if its nice outside this can be done all outside)

C.

Midline

3x

1 minute Max effort tuck-ups / crunches

1 minute bridge hold (on your back. feet flat. hips high off the ground)

30 seconds rest

TUESDAY

CROSSFIT CARDIO

15 minutes

800m run

AMRAP

20 double under /40 singles

10 power cleans 40/25

3 minutes rest

10 minute 

400m run

AMRAP

5 down ups

10 tuck jumps

15 sit ups

3 minutes rest

5 minutes 

200m run

AMRAP

walking lunges (plate overhead if you really want to spice these up)

• every break = 3 down ups

MAIN CLASS

A.

Handstand push up progressions

5x 10

B.

Deadlifting

Build to a heavy 5

• drop down and do 3x10

C.

In pairs (for time)

800m run

300 wallballs

800m run

RUNNING CLUB

Speed work

10x

100m jog

100m sprint 

100m walk

WEDNESDAY

MAIN CLASS 

A.

Movement focus

• push ups
• build to a heavy 5

B.

Workouts

10 minute AMRAP

Cindy

5 pull ups

10 push ups

15 air squats

C.

75 Russian KB swings for time

ICENI BARBELL

Front squats

Build to a daily max

Push press

Build to a daily max

Team Barbell workout.

THURSDAY

CROSSFIT CARDIO

40 minutes EMOM

1. 50 seconds HARD row
2. 50 seconds HARD ski
3. 50 seconds HARD down ups
4. REST

MAIN CLASS

A.

20 minutes workout on complex

• Snatch + hang snatch
• Spend a good few sets at light light weight weight really dialling in your technique before increasing the load
• This is not a max out go for broad PB session!

B.

6 minute AMRAP

5 down ups

10 air squats

15 KB swings

3 minutes rest and repeat 

- MOVE FASTER THAN FAST!!!!! 

RUNNING CLUB

Endurance work

3x

1,000m run

30 push ups

40 sit ups

50 air squats

FRIDAY

MAIN CLASS

MASH!

6 minutes

20 over rower burpees

Max effort row

2 minutes rows

6 minutes AMRAP

50 wall balls

Max cal Ski

2 minutes rows

6 minutes AMRAP

400m run

AMRAP

5 toes to bar

10 push ups

2 minutes rows

6 minutes AMRAP

50 over box jumps

50 Russian swings

2 minutes rows

6 minutes AMRAP

5 power cleans

5 STOH

2 minutes rows

SATURDAY

CROSSFIT CARDIO

numbers depending

MAIN CLASS - TEAM WORKOUT

In a 3

• Build to a heavy
• hang power clean + power jerk

For time (HARD AND FAST!)

(with a pet rock 20/15/10/5 kg plate)

50/100 over bar burpees

100 power cleans

100 wall balls

100 KB swings

400m run

ICENI BARBELL

Snatch ladder

30 minute cap

start at a light weight and increase every 10 reps

Accessory work

COMPETE CLASS

Crossfit on Crossfit 

SUNDAY

STRENGTH CLASS

A.

Warm up.

800m Ceg run as a group take all the cegs with you.

B.

CrossFit total with a twist (12 minute cap on each movement. and no rest between)

Back squat

• Build to a heavy single 
• with a 3 second pause in the bottom position

Deadlift

• Build to a heavy 3

Strict press

• Build to a heavy 3