CrossFit Iceni ICENI WAY PROGRAM 07-08

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

1. 45s second Ski / bike
2. 40s second burpee box jumps
3. 35 seconds double unders / single unders / plate hops

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

• Find a progression that allows you to perform 5x10 comfortably. 
• Sometimes with movements like this you have to take 2 step back to make a big jump forwards. So swallow some pride guys. 

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

1. 1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
2. 3 power snatch + 6 down ups
3. 100m / 200m run

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

• building the weight with each set. 

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

• build to a heavy 3 (dont push it with your form. hold a solid midline)
• drop down to 50/60% and perform 5x10

Push press

10/8/6/4/2/2/2

• from the rack.
• build the weight each set

Midline to finish

ICENI WAY PROGRAM 07-08