CrossFit Iceni ICENI WAY PROGRAM 17-07

ICENI WAY PROGRAM 17-07

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MONDAY

MAIN CLASS

A:

10-1

Back squats 

Strict Hand stand push ups

  • slowly. take you time and perform solid reps all the way through. this is not for time. start at a comfortable weight and build up if possible.

B:

20-2

Wall balls

Sit ups

 

 

TUESDAY

CROSSFIT CARDIO

8x 3 minutes on 2 minutes off

AMRAP

21 wall balls

15 box jumps overs

9 down ups

- start each round from where you finished the the last. keep count of your rounds throughout the entire workout.

  • go hard during each round as 2 minutes is a long rest!

 

MAIN CLASS

A:

In 10 minutes.

Build to a daily max in - 1 power clean + 3 power jerk

B:

10xEMOM at 60/70% of A

1. 1 power clean + 1 power jerk

2. 1 power clean + 2 power jerks

3. 1 power clean + 3 power jerks

4. 1 power clean + 4 power jerks

5. 1 power clean + 5 power jerks

6. 1 power clean + 6 power jerks

7. 1 power clean + 7 power jerks

8. 1 power clean + 8 power jerks

9. 1 power clean + 9 power jerks

10. 1 power clean + Max effort power jerks

C:

Midline.

3 rounds for time

1 minute plank

15 side plank raises

15 other side

30 toes to post

 

RUNNING CLUB

Fartlek 

30 minutes 

100m walk

400m jog

200m sprint

- repeat this sequence for the full 30 minutes. us the 100m walk as time to sip some water and really focus on the change of paces. there shouldn't be any resting as your aim is to keep moving through the entire workout.

 

 

WEDNESDAY

MAIN CLASS 

A:

Deadlifting

5x12

  • start at a good weight and if this feels good then build it up. focus and solid reps throughout. don't worry about the load. nail the technique in this session.

B:

Barbara (30minute cap)

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

- Big rest periods in this workout. meaning you should try and push the pace during each round.

 

ICENI BARBELL

A:

Clean and jerk complex

- 1 hang clean + 1 touch and go clean + 2 split jerks

B:

10-1 at 60/70% of A

hang clean

split jerk

20 minute cap

 

 

THURSDAY

CROSSFIT CARDIO

40xEMOM

triangle

  1. 15 wall balls
  2. 15 down ups
  3. 15 cal ski
  4. rest

- for more people you can start on a different exercise and all rest at the some point. If more than 9 then 3 will need to start on the rest.

 

MAIN CLASS

Gymnastics

A:

Dips

3x15 with a 2 second pause at the top of each rep (between boxes or on the rings if possible)

B:

Push ups

3x15 if you're good at push ups then add a tempo e.g. 5 seconds down and then fast up. 

C:

Pistol progressions

10xEMOM

6/10 reps

- down to a level you can control. 

- play around with this movement. down to a box or a bench is a good start. 

D:

10 minute Ladder

3 thrusters 40/30

3 toes to bar

6 thrusters

6 toes to bar

9,9

12,12…

 

RUNNING CLUB

3x 1 mile run (either the mile loop. or 2x800m)

2:1 work the rest ratio

  • if you run the mile in 10 minutes. give yourself 5 minute before you then go again.
  • Aim to match your pace each round but run hard!

 

 

FRIDAY

MAIN CLASS

A:

5 minute bouncing and double under practice

B:

For time:

50 box jumps

50 kettlebell swings 24/16

50 knees-to-elbows

50 wall-ball shots 

50 burpees

C:

25 strict pull ups (1 foot on box)

50 double-unders

20 strict pull ups

40 double-unders

15 strict pull ups

30 double-unders

10 strict pull ups

20 double-unders

5 strict pull up

10 double-unders

 

 

SATURDAY

CROSSFIT CARDIO

Numbers depending

 

MAIN CLASS - TEAM WORKOUT

In your pairs

6 Rounds

400m Run with a wall

60 KB swings

30 Sit ups with you ball

  • 30 minute cap

 

ICENI BARBELL

Olympic total

  • snatch 1RM
  • clean and jerk 1RM
  • there will be a 2 miss and out rule. 

 

COMPETE CLASS

big sesh!

 

 

SUNDAY

STRENGTH CLASS

Crossfit Total

12 minutes to build to a heavy Back squat

12 minutes to build to a heavy deadlift

12 minutes to build to a heavy strict press

  • for a big class you can have people starting on different exercise.
  • be safe. don't sacrifice form for the sake of getting stupid weight on the bar. 
  • if you finish early you can drop down and go again or hit some good reps at the lighter weight.

 

ICENI WAY PROGRAM 17-07

CONTACT US

CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY

Opening Times
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400

07833 448894
info@icenitraining.com
icenitraining.com
CrossFit Journal
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© 2020 Iceni Training
Built by WinuSoft Web Design
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