ICENI WAY PROGRAM 12-12
MONDAY
MAIN CLASS
Front squats
12/10/8/6/4/2/12/10/8/6/4/2
*This squat session consists of 2 waves. Because of this i would sergeant being a bit more conservative on the first wave and then beat all of your scores on the second wave.
*I want you all to focus on your depth during this session. if you need to put a ball behind you for a target then do so. The set doesn't count unless all reps are to good depth for you. If you fail to hit depth then knock the weight down and go again.
Workout
Broken “Angie”
5 rounds for time
20 pull ups
20 press ups
20 abmat situps
20 air squats
*Angie is pretty hard as it is. “Broken” means that you can afford to push that little bit harder as you are less likely to hit failure in the early rounds. Scale the pull ups as needed. If you can use a band then do so.
OPEN GYM
50 Toes to post.
Keep this set as slow and controlled as possible
TUESDAY
CONDITIONING
20 minute EMOM
*pick a challenging number for you reps and calories
20 minutes EMOM
*scale reps as needed
MAIN CLASS
Snatch
3 Hang Snatch. Every minute for 12 minutes.
*if you can squat snatch then this is perfect time to practice.
*if you we are still working on your stability in the catch (when you land with the bar overhead with bent legs) then I want you to add a pause to each lift.
Workout
Part A
3 minute
Max Effort - unbroken shoulder to overhead. You pick a weight that you think will allow you to get the best power output. (power output = weight x reps completed) If you break then you can rest and go again within the 3 minute time cap
Part B
7 minute cap
400m Run
AMRAP
10 shoulder to over head
10 burpees
OPEN GYM
50 strict Pull ups (use bands as needed. And break up the set as needed)
WEDNESDAY
MAIN CLASS
Warm up
Break down of all movements
Workout
50 wall balls (aim to do these as unbroken as possible)
40 kettle bell swings (Ruski)
30 split jerks
20 burpees
10 muscle ups (2 strict pull ups = 1 muscle up)
Midline!!!!
15minute Ab fest
20 Rumanian deadlifts
20m KB overhead walk
20m KB overhead walk
20 V-ups
OPEN GYM
tabata 8x20:10
Hand stand hold against wall (wall facing)
THURSDAY
CONDITIONING
10 minutes of steady state running/rowing/sking/assault bike
*get very warm and do any soft tissue work that you need to work on
5 Rounds
Every 5 minutes complete
15cal Row
15 thrusters
15 burpees
*scale reps and cals as needed
MAIN CLASS
Gymnastics
Hand stand push up progressions
*keep these strict.
*find your scaling option that allows you to move well but still challenging. Then perform 50 reps. these can be broken as needed.
Workout
12 minute EMOM
odd - Ski
even - Wall balls
12 minute EMOM
odd - row
even - push ups
*pick number that you know will be challenging
OPEN GYM
Bench press
build to a heavy 3 reps
5 more sets of 3 at 80%
FRIDAY
MAIN CLASS
Clean and jerk complex
build to a daily max in
3 deadlifts + 2 hang squat cleans + 1 hang cluster
*on the hang cluster focus on using the drive out of the squat to power the bar overhead.
Workout
10-1
deadlift
hang squat clean
push press
50/32.5
*this should be light and fast.
OPEN GYM
20 minute Steady state row/ski
SATURDAY
CONDITIONING
numbers depending
MAIN CLASS - TEAM WORKOUT
Part A
team row/ski
Part B
50/40/30/20/10
Wall balls
Kettlebell swings (russian)
200m between each round
ICENI BARBELL
Cleans
build to a max in
1 power clean + 1 squat clean
drop down. 90% of the above
30 squat cleans
30 power cleans
30 front squats
SUNDAY
STRENGTH CLASS
Push press
build to a heavy 5 reps (2 second pause at the top of each rep)
Focus is also on controlling to bar on the way down not just letting the bar crush down to you.
5 rounds
15 press ups
8 dips
15 behind neck strict press (very light)
1 minute rest between rounds
3 MAX effort sets
Ring rows
Bicep curls
90 seconds between sets
*perform the rows straight into curls. keep form on the curls strict. use a post if needed. as soon as you start to swing STOP
ICENI WAY PROGRAM 12-12
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400