CrossFit Iceni ICENI WAY PROGRAM 09-01

ICENI WAY PROGRAM 09-01

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MONDAY

MAIN CLASS

Snatch

-snatch warm up

-spend 10 minutes working on Barbell cycling.

-5 reps at  time working to a weight that feels comfortable for the working.

Workout 

8 rounds

2 minute on : 2 minutes rest

200/250m run (pick a distance the shouldn't take longer then 50-60 seconds)

10 snatch 35/25 (scale to hang snatches if needed to be able to keep the bar moving)

Max effort burpees (if you want to make this spicier then over bar burpees)

TUESDAY

CONDITIONING

10 rounds

2 minutes work : 2 minutes rest

10 box jumps

10 wall balls

10 kb swings

start each round at where ever you finish the last round.

MAIN CLASS

Front squats (front the ground)

12/10/8/6/4/2

-drop to 50% and perform 1 max effort set. (This should be until either your form breaks down or your legs fail you. Or you give up)

5 rounds

1min - Max effort shuttle runs

1min - max effort air squats

1min - max effort burpees

1min - rest

WEDNESDAY

MAIN CLASS 

warm up all movements

For time - 30 minute time cap

400m run

50 over box jumps

50 deadlifts 60/45

50 wall balls

50 hand release press ups

50 wall balls 

50 deadlifts 60/45

50 over box jumps

400m run

Midline if there is any extra time

THURSDAY

CONDITIONING

5x 400m run - 2minutes between each run

1st run - stead pace

2nd run - 60% on the way out - picking up the pace on the way back in

3rd run - 70% on the way out - pick up the pace on the way back in

4th run - 80% on the way out - pick up the pace on the way back in

5th run - All out pace - sprint finish

Tabata 

wall balls

  • 1 minute rest

Tabata 

burpees

  • 1 minute rest

Tabata

- Air squats

MAIN CLASS

Power cleans

build to a daily max

drop to 70-80%

2 touch and go reps every 30 seconds for 10 minutes

30/20/10

strict press 40/30

wall balls

over box jumps

FRIDAY

MAIN CLASS

Snatch

3 touch and go power snatch EMOM 12 minutes

start at 50% of your max and you can increase the weight as you go

20 minutes of cardio (this can be used for either an active recovery for those who are competing in the in house comp on Saturday but still want to train. Or you can go HARD and make this hurt.

SATURDAY

IN HOUSE COMP DAY!

1330 COMP CLASS - NEW!!!

SUNDAY

STRENGTH CLASS

Strict press

  • build to a 10 rep max
  • drop to 50%
  • build to a 5 rep max
  • drop to 50%
  • build to a 1 rep max

3 Rounds for quality

20 Rumanian Deadlifts 40/30

15 Heavy KB swings 32/24kg

10 Split squats 1x 24/16

 

ICENI WAY PROGRAM 09-01

CONTACT US

CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY

Opening Times
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400

07833 448894
info@icenitraining.com
icenitraining.com
CrossFit Journal
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© 2020 Iceni Training
Built by WinuSoft Web Design
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