CrossFit Iceni ICENI WAY PROGRAM 14-08

ICENI WAY PROGRAM 14-08

MONDAY

MAIN CLASS

A.

12 minutes of solid good quality work. (Don’t get out of breath during this workout)

Hand stand push ups

• 3/6 reps

Strict toes to bar

• 3/6 reps

B.

20 minute Ladder

In Pairs

10/20/30/40/50/60…..

Goblet squats 

Box jumps

Push ups (+hand release push ups)

TUESDAY

CROSSFIT CARDIO

4x 6 minutes on, 2 minutes off

400m run

AMRAP

10/15 wall balls

6/10 over box jumps

- pick a rep range that allows you to go unbroken for every round. the idea is that you are moving consistently for the entire 6 minutes and then you rest in the 2 minutes rest. there should be short transition and thats all. 

MAIN CLASS

A.

10 minute AMRAP

10 wall balls

5 box jumps (RX 20/24 RX+24/30)

B.

10 minutes 

800m Run

AMRAP

20 KB swings

10 down ups

C.

10 minutes 

5 Thrusters (RX+ 7 reps)

5 Pull ups (RX+ 7 reps)

5 Burpees (RX+ 7 reps)

RUNNING CLUB

5 rounds

400m

1 minutes rest

200m

30 seconds rest

WEDNESDAY

MAIN CLASS 

A.

Pistol progressions!

• Single leg work 
• Walking lunges
• Box step downs

B.

In Pairs 20 minute cap.

1 power clean,

1 front squat,

1 shoulder to overhead,

2,2,2

3,3,3

4,4,4

5,5,5……

ICENI BARBELL

Snatch balance. (from the rack)

• aim is to focus on improving your catch position in the snatch. 

Power clean + hang clean

• max out and drop down for some quality sets

THURSDAY

CROSSFIT CARDIO

800m run

10 Burpee box jumps

50 Wallballs

10 Burpee box jumps

50 Russian KB swings

10 Burpee box jumps

50 Sit ups

10 burpee box jumps

50 Thrusters 20/15

10 burpee box jumps

50 push ups

10 burpee box jumps

800m run

MAIN CLASS

A.

Snatch

• Build to a working weight 60/70% of your 1RM
• 10xEMOM 3/5 reps 
• All sets have to be touch and go. and under total control. 

B. 

24xEMOM

1. 45 seconds Row or ski (alternate each round)
2. 45 seconds Burpee box jump overs
3. 45 seconds Run

RUNNING CLUB

20 minutes AMRAP

200m run 

15 air squats

200m 10 burpees

FRIDAY

MAIN CLASS

Deadlifting

5x10

• Build to 50/60% of you 1RM before starting your first set.
• All reps must be controlled! NO belts or straps.

400m run

50 over box jumps

50 wall balls

50 KB swings

50 down ups

50 KB swings

50 wall balls

50 over box jumps

400m run

SATURDAY

In house competition!!!!!

SUNDAY

STRENGTH CLASS

A.

15 minutes of odd object work.

Tier flips

D Ball cleans

B.

Back squats

Build to a heavy triple. 3 second pause in the bottom position of each rep.

C.

10/1 strict press

40/30 RX

10 strep out lunges between each set. (bar on trap)

ICENI WAY PROGRAM 14-08