ICENI WAY PROGRAM 16-01
MONDAY
MAIN CLASS
Back squat
20 reps at 50-60% aprox
3x10 at 60-70% aprox
20minute EMOM
odd: 10 Should to overhead
even: 10 burpees (scale up to over bar or bar facing if you want to turn this up a notch)
each round should be a sprint. If you are only just getting the reps in in the minute then scale down the number of reps. NOT weight.
TUESDAY
CONDITIONING
40 EMOM
MAIN CLASS
40 EMOM
100 abmat sit up for time
WEDNESDAY
MAIN CLASS
Snatch “touch and go”
8 minutes EMOM
10 reps muscle/power snatch
*which ever technique is more efficient for you.
no more than 40/30kg
Team row/ski
*with a twist
ICENI BARBELL
barbell warm up
Squat clean.
Max out in triples
30 reps for time at 80%
THURSDAY
CONDITIONING
20 minutes EMOM
odd: row
even: Kettlebell swings
20 minutes EMOM
odd: ski
even: wall ball
MAIN CLASS
warm up and a look at pull up/press up progressions
10 rounds
5 pull ups
10 press ups
15 wall balls
MIDLINE!
FRIDAY
MAIN CLASS
In teams
30minute row/ski
5x10m walking lunges
Tabata
Jumping lunges
SATURDAY
CONDITIONING
numbers depending
MAIN CLASS - TEAM WORKOUT
in pairs
400m run
100 hang cleans
100 box jumps
100 wall balls
100 pull ups
100 press ups
100 sychro air squats
100 burpees
100 american KB swings
400m run
ICENI BARBELL
power clean + 5 split jerks *3second pause in the split
*build to a daily max. big focus on the technical side of the split jerk and the food work.
30 rounds for time of:
1 power clean
2 split jerks
SUNDAY
STRENGTH CLASS
Back Squat
Build to a 10 RM
drop to 80% and perform 2x10 with a 2 second pause in the bottom position
Deadlifting
Build to a 5RM
*no touch and go reps. The bar needs to come to rest before you reset and go again.
Drop to 70% and perform 3x5
*focus on being fast off the ground. and then perform a 3 second negative on each lift as you lower the bar back to the ground. again not touch and go.
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400