CrossFit Iceni ICENI WAY PROGRAM 15-05

ICENI WAY PROGRAM 15-05

MONDAY

MAIN CLASS

Clean and jerk Complex

• Squat clean + Jerk + Hang squat clean + jerk
• Build to a Heavy in the above complex
• If you're still getting to grips with these sort of complexes then use this as some time to do some quality lifting. Don't push the top end weight and be really disciplined with your technique. 

D.T. + Karen’s Love child

5 Rounds for time

12 deadlifts

9 hang power cleans

6 shoulder to over head 

30 wall balls.

• Pick a weight that you can do for an unbroken round of D.T. This Doesn't mean that you need to do every round unbroken. But it is at a weight the could if you wanted to. 

TUESDAY

CROSSFIT CARDIO

40minute AMRAP

400m run

20 pull ups

30 press ups

40 sit ups

50 air squats

MAIN CLASS

5x 

10/15 strict pull ups

15/15 Set back lunges (with band on knee)

2 Rounds

5 minute AMRAP

5 down ups

5 box jumps

1 minute rest

5 minute AMRAP

5 press ups

5 v ups

1 minutes rest

WEDNESDAY

MAIN CLASS 

Bouncing / Jumping progressions 

• warm up with hurdles.
• Have some fun with this. This will be massively down to your own abilities so if you have trouble with movements such as box jumps this is perfect for you. If you don't you will be pushed also. 
• adding in some single leg jumping to finish

For time (25 minute time cap)

25 power cleans 60/40

40 toes to bar

25 power cleans

40 burpees

25 power cleans

40 burpee over bar

25 power cleans

ICENI BARBELL

Snatch focus. 

THURSDAY

CROSSFIT CARDIO

10 minute AMRAP

5 down ups

10 box jumps

15 hang power clean 30/20

10 minute AMRAP

5 shuttle runs

10 wall balls

15 double unders

10 minute AMRAP

5 pull ups / jumping pull ups / Ring rows

10 air squats 

15 sit ups

MAIN CLASS

15 minutes of quality work

Snatch + overhead squat

• Build to a heavy single. 
• If you struggle with your over head position then get in early and make sure you're really warm in your shoulder and squat before the session. 

10 minute AMRAP

5 down ups

10 shuttle runs

15 double unders / 30 singles

10 minute AMRAP

5 pull ups / jumping pull ups / Ring rows

10 sit ups

15 air squats

FRIDAY

MAIN CLASS

Part A

4 minute AMRAP

Clean and jerk

Rest 2 minutes

4 minute AMRAP

Clean and jerk

Part B

HSPU progressions

Diane

21-15-9

Deadlifts 100/75

HSPU

SATURDAY

CROSSFIT CARDIO

numbers depending

MAIN CLASS - TEAM WORKOUT

TBA

ICENI BARBELL

Clean and jerk chip chipper rooo

COMPETE CLASS

everyone welcome.

SUNDAY

STRENGTH CLASS

Farmers walks

5x 200m

90 seconds rest between

Single arm strict press

5x12/12

Bent over single arm rows

5x12/12

Single leg deadlift KB

3x10/10

TABATA 

Hollow hold

ICENI WAY PROGRAM 15-05