CROSSFIT ICENI WAY PROGRAM
MONDAY
MAIN CLASS
A.
Push press (From the rack)
Once you reach a good weight for 3 reps start hitting 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
(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)
MAIN CLASS
A.
Handstand push up progressions
5x 10
B.
Deadlifting
Build to a heavy 5
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
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
MAIN CLASS
A.
20 minutes workout on complex
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
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
Deadlift
Strict press
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400