ICENI WAY PROGRAM 07-08
MONDAY
MAIN CLASS
“you go I go”
KB complex
2x
3 clean
3 front squats
3 Shoulder to overhead
5m walking lunges
5 Rounds
15 wall balls
12 push ups (+ hand release)
9 power cleans 60/40
TUESDAY
CROSSFIT CARDIO
5minute dynamic warm up
30xEMOM
800m jog as a cool down
mobility to finish
MAIN CLASS
A.
Push pull combo
10-1
strict pull up (+ strict chest to bar)
power jerk (pick a weight you can move well)
B.
Cardio day
12 minute AMRAP in 3s
Max Effort row
AMRAP:
10 burpees
10 box jumps
3 minutes rest (ish)
12 minute AMRAP in 3s
Max effort ski
AMRAP:
20 push ups
40 air squats
RUNNING CLUB
3x
100m run
10 air squats (recovery pace)
200m run
20 air squats (recovery pace)
300m run
30 air squats (recovery pace)
400m run
40 air squats (recovery pace)
totals:
3,000m of running
300 squats
WEDNESDAY
MAIN CLASS
A.
Movement focus:
Overhead position mobility
Strict handstand push ups
B.
12 minutes quality work:
2/3 wall walks 95 second pause at the top
12 banded good mornings
20 lateral plate hops
20 shoulder taps in push up position (slow and controlled)
20 squat jumps (shallow squat)
C.
8 minute AMRAP
Midline madness
30 second arch hold
30 second plank hold
20 vups
20 shoulder tap in push up position (slow and controlled)
20 down ups
ICENI BARBELL
Clean and jerk complex
and Fun!
THURSDAY
CROSSFIT CARDIO
A.
In a team 2/3
ski or row 3,000m AS FAST AS POSSIBLE!
B.
5 rounds
400m run
20 wall balls
15 pull ups
MAIN CLASS
Over head squat warm up
Snatch drills
10 minutes to build to a heavy :
3 hang power snatch.
EMOM 30x
RUNNING CLUB
5x
400m at marathon pace
200m at bolt pace
100m at snails pace
total: 3,500m
FRIDAY
MAIN CLASS
Front squats
10/8/6/4/2/1/1/1
In Pair 20 minute AMRAP
10 thrusters
10 over box jumps
10 down ups
SATURDAY
CROSSFIT CARDIO
numbers depending.
MAIN CLASS - TEAM WORKOUT
In 3s
these workout with me very similar to the upcoming in house competition. so good chance to get in and get used to workout in a team of 3.
TBC as the workouts will be releases 1 by 1 over the coming weeks
ICENI BARBELL
Cluster ladder
Deadlifting + accessory work
COMPETE CLASS
Loads of crossfit - everyone welcome.
this is always a good time to get some coaching on things your struggle at and get some workout tips.
SUNDAY
STRENGTH CLASS
400m farmers walk for a friend.
- every time you change 10 air squats each before restarting
Deadlifting
Push press
10/8/6/4/2/2/2
Midline to finish
ICENI WAY PROGRAM 07-08
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400