CrossFit Iceni ICENI WAY PROGRAM 03-04

ICENI WAY PROGRAM 03-04

The Iceni Way Program is the program we follow at CrossFit Iceni for all of our CrossFit, weightlifting and fitness classes.

CrossFit Iceni - Colchester

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MONDAY
MAIN CLASS
Front squat from the ground
10/10/10/5/5/5

In Pairs
“You go I go”
5 rounds
10 Deadlifts 100/70
15 Toes to bar
20 KB swings 24/16
25 sit ups

TUESDAY
CROSSFIT CARDIO
5 Rounds
1 minute Ski
1 minute Row
1 minute shuttle runs
1 minute down ups
1 minute sit ups
3 minutes rest
big rest at the end of each round. So go harder than you think.
use the rest wisely. Drink water. Stretch and get ready to go again.

MAIN CLASS
Push press form the ground
Build to a heavy 3 reps
These cant be touch and go. The bar must be reset between each rep.
drop down to 80% and perform 5x3

10-1
power cleans
shoulder to overhead
RX 50/35
RX+ 70/45

WEDNESDAY
MAIN CLASS
Back squat
-Build to a heavy 3

400m run
Tabata - L-sit (between 2 boxes)
400m run
Tabata - Jumping lunges
400m run
Tabata - Dip support hold (arms locked out
400m run

ICENI BARBELL
Snatch Focus

THURSDAY
CROSSFIT CARDIO
20 minute Ladder (2,2,4,4,6,6…..)
2 down ups
2 burpees

20 minute ladder
200m run
10 wall balls
200m run
20 wall balls……

MAIN CLASS
Strict press from the ground
Build to a heavy 3
drop to 60/70% and perform:
3 max effort sets. As soon as you fail on the strict press you then go straight into a max effort set of push press. Without putting the bar back onto the ground.

5 rounds
200 run
30 wall balls
30 press ups

FRIDAY
MAIN CLASS
10 working on pull up progressions
- If you're not quite ready for full pull ups then banded pull ups will be perfect for this workout. But dont spend ages getting in and out of the bands.

“Jennifer” - Hero Workout
26 minute AMRAP
10 pull-ups
15 kettlebell swings 24/16
20 box jumps

SATURDAY
CROSSFIT CARDIO
Numbers depending

MAIN CLASS - TEAM WORKOUT
In pairs
12 minutes
Build to a Heavy deadlift

400m run carrying 15/10kg plate between the team
150 wall balls
100 pull ups
150 thruster 20/15
400m run with plate

ICENI BARBELL
Clean and jerk focus

COMPETE CLASS
Weightlifting and crossfit

SUNDAY
STRENGTH CLASS
Max out day!

Front squat
Build to a heavy 2

Bench press
Build to a heavy 2

Deadlift
Build to a heavy 2

MONDAY
MAIN CLASS
Front squat from the ground
10/10/10/5/5/5

In Pairs
“You go I go”
5 rounds
10 Deadlifts 100/70
15 Toes to bar
20 KB swings 24/16
25 sit ups

TUESDAY
CROSSFIT CARDIO
5 Rounds
1 minute Ski
1 minute Row
1 minute shuttle runs
1 minute down ups
1 minute sit ups
3 minutes rest
big rest at the end of each round. So go harder than you think.
use the rest wisely. Drink water. Stretch and get ready to go again.

MAIN CLASS
Push press form the ground
Build to a heavy 3 reps
These cant be touch and go. The bar must be reset between each rep.
drop down to 80% and perform 5x3

10-1
power cleans
shoulder to overhead
RX 50/35
RX+ 70/45

WEDNESDAY
MAIN CLASS
Back squat
-Build to a heavy 3

400m run
Tabata - L-sit (between 2 boxes)
400m run
Tabata - Jumping lunges
400m run
Tabata - Dip support hold (arms locked out
400m run

ICENI BARBELL
Snatch Focus

THURSDAY
CROSSFIT CARDIO
20 minute Ladder (2,2,4,4,6,6…..)
2 down ups
2 burpees

20 minute ladder
200m run
10 wall balls
200m run
20 wall balls……

MAIN CLASS
Strict press from the ground
Build to a heavy 3
drop to 60/70% and perform:
3 max effort sets. As soon as you fail on the strict press you then go straight into a max effort set of push press. Without putting the bar back onto the ground.

5 rounds
200 run
30 wall balls
30 press ups

FRIDAY
MAIN CLASS
10 working on pull up progressions
- If you're not quite ready for full pull ups then banded pull ups will be perfect for this workout. But dont spend ages getting in and out of the bands.

“Jennifer” - Hero Workout
26 minute AMRAP
10 pull-ups
15 kettlebell swings 24/16
20 box jumps

SATURDAY
CROSSFIT CARDIO
Numbers depending

MAIN CLASS - TEAM WORKOUT
In pairs
12 minutes
Build to a Heavy deadlift

400m run carrying 15/10kg plate between the team
150 wall balls
100 pull ups
150 thruster 20/15
400m run with plate

ICENI BARBELL
Clean and jerk focus

COMPETE CLASS
Weightlifting and crossfit

SUNDAY
STRENGTH CLASS
Max out day!

Front squat
Build to a heavy 2

Bench press
Build to a heavy 2

Deadlift
Build to a heavy 2

ICENI WAY PROGRAM 03-04
CrossFit Iceni - Colchester

CONTACT US

CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY

Opening Times
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400

07833 448894
info@icenitraining.com
icenitraining.com
CrossFit Journal
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© 2020 Iceni Training
Built by WinuSoft Web Design
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