ICENI WAY PROGRAM 05-06
MONDAY
MAIN CLASS
3 rounds for quality
15 Dips / ring dips
15 Push ups / weighted push ups
15 Strict hand stand push ups
5 Rounds for time
15 dead lifts
12 box jumps
9 Chest to bar bull ups / Jumping chest to bar / Pull ups
TUESDAY
CROSSFIT CARDIO
30 minute EMOM
MAIN CLASS
Power snatch
- build to a daily max in 2 touch and go reps
24 EMOM
WEDNESDAY
MAIN CLASS
Front squat
5x10
- Start at a challenging weight and try and stick it for all 5 sets. You can increase the weight if needed through the sets.
- Kipping pull up progressions between the sets.
20 minute AMRAP
200m run
AMRAP
Unbroken STOH
ICENI BARBELL
Power clean and power jerk
Build to a daily max in triples.
Drop down to 80%
Barbell cycling
12/10/8/6/4/2
power clean and jerk
200m run between each set
- pick a weight that you think you can keep unbroken. but you know will be a challenge for the first few rounds. If you break is 10 burpees
THURSDAY
CROSSFIT CARDIO
800m run
100 kb swings
100 wall balls
-every break = 200m run
800m run
MAIN CLASS
Pull up conditioning
Strict pull ups / banded pull ups
3x15
Ring rows
3x12
Workout
1 minute on : 1 minute off x15
10 wall balls
10 KB swings
AMRAP burpees
FRIDAY
MAIN CLASS
Squat cleans
5EMOM
3 squat cleans
5EMOM
2 squat cleans
5EMOM
1 squat clean
Workout
21/18/15/12/9/6/3
KB swings (Borris type)
Air squats
SATURDAY
CROSSFIT CARDIO
numbers depends
MAIN CLASS - TEAM WORKOUT
Max out in Clean and jerk!
in Pairs
60 cleans
400m run
60 Shoulder to overhead
400m run
60 clean and jerks
400m run
ICENI BARBELL
Gymnastics with Jamal.
This will be open up to all abilities.
Break down of some basic movements.
And then lots of conditioning movements to build your strength up to be able to improve your positioning.
Then loads of core to finish.
COMPETE CLASS
SUNDAY
STRENGTH CLASS
Deadlifting
5x10
First set at @50 and build up from there.
3 rounds
12x Bent over rows each arm
12x Single arm strict press each arm
12x box step ups (add weight if needed)
Look into odd object lifting.
Dballs......
ICENI WAY PROGRAM 05-06
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400