CrossFit Iceni ICENI WAY PROGRAM 16-01

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

1. 40 second row
2. 40 second burpees
3. 40 second box jumps
4. 40 double unders
5. 40 second ski

MAIN CLASS

40 EMOM

1. 40 second row
2. 40 second burpees
3. 40 second box jumps
4. 40 double unders
5. 40 second ski

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.