CrossFit Iceni ICENI WAY PROGRAM 06-02

ICENI WAY PROGRAM 06-02

MONDAY
MAIN CLASS
Front squat
12/10/8/6/4/2/2/2
Start at a light weight and build up with each set if possible. If not don't worry keep the reps a little higher and work on your depth.

18 minute AMRAP
30 Shoulder to overhead
30 box jumps
30 burpees
30 toes to bar

TUESDAY
CONDITIONING
30minute EMOM
10 shuttle runs
10 down ups
10 wall balls
- If you want to up scale and increase the numbers for each exercise then you may.

MAIN CLASS
Snatch warm up.

Power Snatch.
12/10/8/6/4/2.

8minute AMRAP
15 power snatches 35/25 (go really light and FAST!)
30 double unders

3 sets of max effort Hollow hold

WEDNESDAY
MAIN CLASS
Power jerk (from the ground)
10x10
-you can increase to weight during the sets if you want. But this is more about barbell cycling rather then strength work.

12minute AMRAP
2,4,6,8,10,12…..
Deadlifts
Box jumps

ICENI BARBELL
Clean and jerk
Build to a heavy double.

EMOM 20 minutes
2 reps at 70/80% of heavy double.

THURSDAY
CONDITIONING
15 minutes AMRAP
10 box jumps
10 wall balls
10 down ups

5 minutes

15 minute AMRAP
5 hang power cleans
10 press ups
15 air squats

MAIN CLASS
1 Power clean + 1 Front squat.
- build to a daily max in 10 minutes from an empty bar.

drop down to 50/60% of daily max

15 Minutes ladder
2+2, 4+4, 6+6, 8+8, 10+10……
Power cleans + Front squats.

FRIDAY
MAIN CLASS
Gymnastics.
30 wall walks for time.

32 EMOM
10 shuttle runs
50 double unders
10 down ups
1 Rounds of Cindy

SATURDAY
CONDITIONING
Numbers depending

MAIN CLASS - TEAM WORKOUT
In pairs Double DT / Double karen

(40 minute cap)
10 rounds
30 Wall balls 15/15
24 Deadlifts 12/12
18 Hang power cleans 9/9
12 Shoulder to overhead 6/6

ICENI BARBELL
1 Power clean + 1 Clean
Build to a heavy single.
10 more reps @80%

COMPETE CLASS
OPEN PREP!

SUNDAY
STRENGTH CLASS
Warm-up - Squat Mobility

Back Squat
Build to a heavy single
this isn't try and find a new 1RM for those of you that have done a lot of squatting before. This is a heavy single for that day. If you feel tired DO NOT try and PB your back squat.
Drop to 80% and perform 6x2

Rumanian Deadlifts
5x15
keep these light and don't push it with the weight.

8 minutes of midline holds
Make sure to rotate between front plank / L/R side plank / bridge holds