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)
Tabata
Air squats
400m Run for time.
ICENI BARBELL
Clean and jerk
Build to a daily max in triples
THURSDAY
CROSSFIT CARDIO
40 minutes EMOM
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
Deadlifts
5x10 @60% aprox
ICENI WAY PROGRAM 17-04
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400