ICENI WAY PROGRAM 12-06 - Colchester
MONDAY
MAIN CLASS
Snatch
3 position snatch drill
EMOM 30 minutes
TUESDAY
CROSSFIT CARDIO
12 minute Ladder
1 wallball, 1 box jumps
2,2
3,3…
12 minute Ladder
5 Sit ups, 5 push ups
10, 10
15, 15…
12 minutes Ladder
2 down ups, 2 KB swings
4,4
6,6…
MAIN CLASS
Clean and jerk
Drop to 60/70%
5x 1 minutes on 1 minute off
Deadlifting
5x10 At weight of 1RM clean and jerk
WEDNESDAY
MAIN CLASS
Gymnastics
20 minutes of quality work
5/10 strict pull ups
5/10 strict handstand push ups
5/10 strict toes to bar
5 high box jumps
Tabata - Hollow hold
Tabata - Push up position hold / wall facing handstand
Tabata - Jumping jacks with rest in half squat.
Tabata - Single leg bridge (alternate each round)
ICENI BARBELL
Monster mash up!
Everything clean and jerk related in a chipper with some spice.
THURSDAY
CROSSFIT CARDIO
40 minutes of:
40 seconds on : 20 seconds off
MAIN CLASS
15 minutes Handstand walking progressions
8 minute AMRAP
5 power cleans
5 pull ups
2 minute rest
6 minute AMRAP
5 shoulder to overhead
5 toes to bar
2 minute rest
4 minute AMRAP
burpees over the bar
FRIDAY
MAIN CLASS
10 minute KB snatch work
Single arm KB complex
3 Cleans + 3 front squat + 3 thrusters + 3 push press
- on both arms
21/15/9
left hand KB thrusters
right hand KB thrusters
for time:
400m run
50 burpee box jumps
SATURDAY
BRING A FRIEND DAY AT CROSSFIT ICENI - COLCHESTER!!!
open to all. we will hit a couple of fun workouts and then eat some grub!
SUNDAY
STRENGTH CLASS
Back squat
Strict press
10/9/8/7/6/5/4/3/2/1
Pick a weight that you find easy for 10 reps.
Ceg runs - Dball A-B
ICENI WAY PROGRAM 12-06 - Colchester
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400