CrossFit Iceni ICENI WAY PROGRAM 05-06

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

1. 15 thrusters @a weight you can go unbroken consistently at
2. 45 second shuttle run
3. 15 pull ups

• take is steady on the run. and work hard to get the reps out on the thrusters. and fight to stay unbroken

MAIN CLASS

Power snatch

- build to a daily max in 2 touch and go reps

24 EMOM

1. 5x power snatch
2. 10/15x wall balls
3. 10/15x toes to bar

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%

• if you struggle with the power clean then perform 5x 3 power cleans + 1 power jerk
• if you struggle with the power jerk then perform 5x 1 power clean + 3 power jerks

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