CrossFit Iceni ICENI WAY PROGRAM 12/09

ICENI WAY PROGRAM 12/09

MONDAY
MAIN CLASS
warm up
empty bar clean and jerk warm up. pauses in all catch positions.

Build to a heavy single.
(if you are new to clean and jerk. keep the bar light and work on your positions)

WORKOUT
10 rounds for time
5 pull ups
10 press ups
15 air squats
3 clean and jerks (these want to be at a challenging weight)

TUESDAY
CONDITIONING
10minute warm up
this is 5 minutes of movement. you can burpee run around the gym. move sideways back wards but you’re not allowed to stop moving.

21 minutes EMOM
1minute wall balls
1minute burpees
1minute box jumps
**pick a number for each exercise that will be challenging. and try to maintain this throughout every round.

MAIN CLASS
FRONT SQUATS
10/10/10/8/8/8/6/6/6/4/4/4/2/2/2

WORKOUT
15MINUTE AMRAP (team series workout 2 with a twist)
100 double unders
25 toes to bar
25 dead lifts
50 over box jumps

WEDNESDAY
MAIN CLASS
Warm up
Break down of all movements.

“Written”
5 rounds for time
22 KB swings
22 box jumps
400m run
22 burpees
22 wallballs

Remaining time.
single leg work
pistol progressions

THURSDAY
CONDITIONING
40minutes
Every 5 minutes run 400m
50 kb swings
50 box jumps
50 walking lunges
50 press ups

MAIN CLASS
SNATCH
Over head squat warm up
Snatch warm up

Build to a heavy in
3 hang power snatches
*each rep has to have a 3 second pause in the catch position and 3 second pause at the top of the rep with everything extended

WORKOUT
10 minute am rap
10 hang power snatches
10 over bar burpees
***scale rep scene to allow you to stay unbroken on the snatch. and so the you can keep the intensity HIGH!!!!!

FRIDAY
MAIN CLASS
20minutes of work
4 wall walks
6 strict pull ups
8 strict toes to bar
**we will start off simple and go around working with everyone to adjust movement as we go.

20minutes of work
skiing
rowing
running

SATURDAY
CONDITIONING
7 rounds
400m row/ski
400m run

MAIN CLASS - TEAM WORKOUT
YOU GO I GO

3 rounds
10 cleans
10 toes to bar
10 shoulder to over head
10 pull ups
10 cleans and jerks
10 burpees over the bar

ICENI BARBELL
SNATCH
MAX OUT IN SINGLES

regionals snatch chipper

10/8/6/4/2
e.g. 50%/60%/70%/80%/90%

pick 5 weights. these can be adjusted for each round

round 1
Snatch. second in the bottom position.

round 2
TNG squat snatch

round 3
power snatch

SUNDAY
STRENGTH CLASS
MAX OUT DAY!!
**pick a rep scheme 1/3/5 for each lift. But you can only max out in singles in 1 lifts.

FRONT SQUAT
**with a 3 second pause in the bottom position

BENCH PRESS / STRICT PRESS

DEADLIFT
**all rep performed as singles. NOT touch and go.