CrossFit Iceni ICENI WAY PROGRAM 13-03

ICENI WAY PROGRAM 13-03

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MONDAY
MAIN CLASS
Back Squats
5x10
start light and then build up to a challenging weight.
these arent heavy, heavy strength sets.

In Pairs complete
100 wall balls
50 sit ups
100 box jumps
50 sit ups
100 KB swings
50 sit ups
100 burpees
50 sit ups
100 double unders

TUESDAY
CONDITIONING
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (60/40)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks
50 Barbell Burpees

MAIN CLASS
15.4
technical break down:
Power clean
Handstand push up
Push press

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

Take a look at the scaling options and the standards for the handstand push ups.
dont worry too much about he standard for the hand stand push up for this class are we wont have enough time to get everyone set up.

https://games.crossfit.com/workouts/2015#workoutsWeekTab4

WEDNESDAY
MAIN CLASS
Double unders and ankle mobility.

20 minutes You Go I go
10 wallballs 20/14
10 deadlifts 60/35

Hamstring mobility

ICENI BARBELL
Power clean and power jerk
Build to a heavy double in 15 minutes

14 - 50%
12 - 55%
10 - 60%
8 - 65%
6 - 70%
4 - 80%
2 - 90%

THURSDAY
CONDITIONING
In pairs You go I go
40 minutes
10/15 cal row
10 burpees
- First person starts and complete the row and burpees. And once they've completed the burpees the second person and start their row.

MAIN CLASS
EMOMx20:
Min 1 - 15 Sumo Deadlift High Pulls (24/16)
Min 2 - 15 Wallballs (20/14)
Min 3 - 15/12 Cal Ski
Min 4 - Practice HS Walking

3 Rounds for time
200m Run
10 Deadlifts 100/75 (upscale 140/100)
60 Double-unders

FRIDAY
MAIN CLASS
17.4
I think this may be a repeat workout form a previous year.
A big thing in CrossFit as test and record. And the retest. Otherwise how do you know you're going in the right direction?

SATURDAY
CONDITIONING
Numbers depending

MAIN CLASS - TEAM WORKOUT
In teams in 4
15 minutes to establish a max hang power clean.

Row Cals/Reps
5 minute Row
5 minute pull ups
5 minutes ski
5 minutes KB swings

ICENI BARBELL
Snatch
first build to a heavy double.

Snatch ladder
14/12/10/8/6/4/2

COMPETE CLASS
17.3
was great doing the open workout with you guys these past few weeks. anyone who wants a go is invited.

We then did some burpees to finish last time. to expect more burpees too.

SUNDAY
STRENGTH CLASS
17.3

ICENI WAY PROGRAM 13-03