CrossFit Iceni ICENI WAY PROGRAM 14/11 CrossFit Iceni - Colchester

ICENI WAY PROGRAM 14/11 CrossFit Iceni - Colchester

MONDAY

MAIN CLASS

Front squats 10-1

Box jumps. Perform 5 box jumps between each set. 

*start light and as the weight increases the reps then come down on the squats. 

*start low on the box jumps. focus on exploding up onto the box using the arms to propel yourself upwards.

15minute AMRAP

1 - power clean

1 - shoulder to overhead

2 - power cleans

2 - shoulder to overhead

3 - power cleans

3 - shoulder to overhead

*because grace is too easy.

*for those of you that want an extra push your aim is to go unbroken for as long as possible only time you're allowed to break is after the shoulder to overhead 

TUESDAY

CONDITIONING

20-1 burpees

20 cal ski-row or 200m run between each round

MAIN CLASS

Hand stand progressions

Part 1 - 1 minute slow bear crawl. keep the legs as straight as possible. break every 10m and shake off before going again. 

20-1 burpees

20 goblet squats between each round

OPRN GYM

10-1 pull ups

1minute max effort double unders between each rounds

WEDNESDAY

MAIN CLASS 

Plyometric warm up. 

15minute AMRAP

10 press ups

20 air squats

30 double unders

rest 5 minutes (to set the next workout up)

10 shoulder press (this is not a push press. keep the weight light and keep body movement to a minimum)

20 sit ups

3 rounds not for time.

20 bicep curls

20 bent over row (you can add weight to the bar for the rows. these don't have to be be unbroken)

Ankle mobility 

*angle a 20kg plate on the rig and stand on 1 leg to create a stretch through the back of the ankle

*2 minutes on each side

THURSDAY

CONDITIONING

5 minutes stead state cardio

10 rounds

1 minute - max effort ski/row

1 minute - off

10 minutes core work

MAIN CLASS

Push press (from the rack)

A) 8-8-8-6-6-6-4-4-4

B) 5-5-5-3-3-3-1-1-1

*squat mobility between each set

3 rounds

400m run

20 hang squat cleans 60/40

OPEN GYM

5 rounds

25 toes to bar / toes to post 

25 press ups

FRIDAY

MAIN CLASS

Snatch warm up

10minute to work on hang power snatch cycling

*focus is on controlling to bar bar on the way down not letting it drop from the top. And keeping the bar close to the body not humping and swinging the bar around 

5 rounds

min 1 - max effort burpees (record reps)

min 2 - rest

min 3 - max effort hang power snatch (record reps)

min 4 - rest

min 5 - max effort abmat sit ups (record reps)

min 6 - rest

SATURDAY

CONDITIONING

number depending (i will more than likely join in with this if its just a couple of us)

MAIN CLASS - TEAM WORKOUT

40minutes to complete as many rounds as possible

100 wallball

90 sit ups

80 press ups

70 goblet squats

60 pull ups

50 box jumps

40 burpees

30 shoulder press 

20 toes to bar

10 lunges (each person must complete 10)

ICENI BARBELL

1 power clean, take the bar from the shoulders to the traps,1 snatch grip push press, 1 over head squat 

*build to a heavy single with a 3 second pause in the bottom position

Drop down and perform:

30 over head squats

30 behind neck thrusters

30 behind neck push press

SUNDAY

STRENGTH CLASS

30 minute strength work

10 back squats

10 ring rows

10 deficit press ups (hands on plates. chest to ground)

10 shoulder press (dumbbells kettle bells)

10 bicep curls

30 second plank hold