CrossFit Iceni ICENI WAY PROGRAM 12-06

ICENI WAY PROGRAM 12-06 - Colchester

MONDAY

MAIN CLASS

Snatch 

3 position snatch drill

• high hang (from the hip)
• hang (from just above the knee)
• low hang (mid chin / just above the ground)

EMOM 30 minutes

1. 45 seconds - 10 KB swings + AMRAP Double unders
2. 45 seconds - Row/Ski
3. 45 seconds - burpee box jumps

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

• warm up
• 10 minutes to build to a heavy single

Drop to 60/70%

5x 1 minutes on 1 minute off

• AMRAP Clean and jerk

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

1. Row
2. ski
3. box jump
4. burpees
5. double unders

MAIN CLASS

15 minutes Handstand walking progressions

• dont worry if you cant kick up to handstand, there are plenty of drills for you.

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

• Build to a heavy 5 on each arm

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

• time cap 8 minutes. GO HARD!!!!!
• scale the run/burpee/hight to allow you to more FASTER!!!!

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 

• build to a heavy single
• bear in mind this is after a full weeks training for some of you. So be mindful that this is not aiming for a 1RM, but a heavy single for how you are feeling that day. “Even Jordan has an off day”

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