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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400