CrossFit Iceni ICENI WAY PROGRAM 12-12

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

1. cal ski
2. wallballs

*pick a challenging number for you reps and calories

20 minutes EMOM

1. 10 shuttle runs
2. 10 down ups

*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