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
Strict toes to bar
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!
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)
Power clean + hang clean
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
B.
24xEMOM
RUNNING CLUB
20 minutes AMRAP
200m run
15 air squats
200m 10 burpees
FRIDAY
MAIN CLASS
Deadlifting
5x10
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400