CrossFit Iceni ICENI WAY PROGRAM 17-04

ICENI WAY PROGRAM 17-04

MONDAY

MAIN CLASS

In Pairs

0-5 minutes 100 burpees

5-10 minutes 100 wallballs

10-15 minutes 100 hang power cleans 40/30

x3

TUESDAY

CROSSFIT CARDIO

3 Rounds and 75% (not for an all out effort. aim to keep a good consistent pace throughout)

800m run

25 burpees

50 cal row/ski/bike

5 rounds

50 double unders

30 sit ups

MAIN CLASS

Clean and jerk

Build to “heavy” in:

1 clean, 1 front squat, 1 power jerk

15 minute ladder

1 clean, 1 front squat, 1 power jerk

2 clean, 2 front squat, 2 power jerk

3 clean, 3 front squat, 3 power jerk…..

Midline to finish

WEDNESDAY

MAIN CLASS 

Hollow hold + Arch hold warm up

Toes to bar progression - find a movement that you can move well with for 10+ reps

Workout - Focus on quality but don’t take your time

150-100-50

double unders

30-20-10

Toes to bar.

90-60-30 

Second hollow hold (keeping to lower back to the ground)

5x 20-30 second hanging knee raise (L-sit if possible for as many rounds as possible before going to knee raise)

• This exercise is for 2 purposes. To increase you time hanging on the bar and to also increase your grip strength. 
• Rest as needed to complete the sets (not too long)

Tabata 

Air squats

• Rest is at the bottom of the squat.

400m Run for time.

ICENI BARBELL

Clean and jerk

Build to a daily max in triples

THURSDAY

CROSSFIT CARDIO

40 minutes EMOM

1. 45s Shuttle runs
2. 45s Row
3. 45s double unders
4. 45s down ups

MAIN CLASS

Pull up 

3x10 beat swing

3x10 strict pull ups

3x5 strict negative pull ups

3x20 bicep curls

5 Rounds

400m Run

21 Deadlifts 60/40 (upscale 80/60)

FRIDAY

MAIN CLASS

5 Rounds

10x Back squat

20m Walking lunge 

2 minutes rest

3 Rounds

30 double unders

10 hang power snatch

2 Rounds

25 burpees

10 hang power snatch

1 Round

50 box jumps

10 hang power snatch

SATURDAY

CROSSFIT CARDIO

Numbers depending

MAIN CLASS - TEAM WORKOUT

Patrick to program

ICENI BARBELL

Snatch / over head squat

COMPETE CLASS

crooooooossssssfit

SUNDAY

STRENGTH CLASS

20 minutes EMOM

odd - 12 Front rack lunges

even - 8 strict press

• partner up and swap bar for each minute

Deadlifts

5x10 @60% aprox

• touch and go reps
• no belt straps or head bands

ICENI WAY PROGRAM 17-04