CrossFit Iceni ICENI WAY PROGRAM 10-04

ICENI WAY PROGRAM 10-04

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MONDAY
MAIN CLASS
Hang snatch (full squat if possible. If not then add a pause into the catch position)
Build to 60/70%
Perform 1 hang snatch every 30 second for 10 minutes
Focus on keeping the chest up as you come down to the hang and finishing the pull.

For time (scale the run to a 250m run is needed as this wants to be quick)
400m run
50 wall balls
50 box jumps
50 wall balls
400m run

TUESDAY
CROSSFIT CARDIO
8 Rounds. Alternate between rounds A/B

2 minutes on 2 minutes off

Round A
250m Row
10 KB swings
max effort burpee in remaining time

Round B
250m Ski
15 wall balls
max effort burpees

MAIN CLASS
Alan’s leaving workout

WEDNESDAY
MAIN CLASS
6 Rounds
10 back squat (50% approx)
8 box jumps. (No rebounding. As high as possible. 30” max)
20 step back lunges.
2 minutes rest.

5 rounds
30 seconds hollow hold
30 seconds max effort v-ups
30 second rest

ICENI BARBELL
Hang clean focus.

Split jerk from the rack

THURSDAY
CROSSFIT CARDIO
1 mile run (4x400m run)

5 minutes mobility (focus on the ankles)

25 minute time cap
10 rounds
20 wall balls
10 burpees
(scale to 15 wall balls and 6 burpees if needed. As the wall balls should be unbroken for as long as possible)

MAIN CLASS
10 sets (15 minute cap)
10 ring rows
7 strict pull ups (banded if needed)
5 strict chest to bar pull ups
30/45 seconds between sets

Workout (for time)
42 push ups
21 box jumps
30 push ups
15 box jumps
18 push ups
9 box jumps

FRIDAY
MAIN CLASS
Power clean
Build to a daily max in triples
Build to a daily max in doubles
Build to a daily max in singles

6 Rounds
50 double unders
5 strict press
10 push press
(same bar)

SATURDAY
CROSSFIT CARDIO
Numbers depending

MAIN CLASS - TEAM WORKOUT
25 synchro burpees
50 synchro air squats
100 shoulder to overhead 30/20
200 double unders
400m run

ICENI BARBELL
Snatch focus

Back squat workout

COMPETE CLASS
TBC

SUNDAY
STRENGTH CLASS
Strict press
8x5

Walking lunges
8x16 steps

100 banded good mornings
100 bicep cups
100 tricep dips
Break up as needed e.g. 5 rounds 20/20/20

ICENI WAY PROGRAM 10-04