ICENI WAY PROGRAM 19-06
MONDAY
MAIN CLASS
Deadlift
5x5
Pairs Chipper
50 Wallballs
50 over box jumps
50 KB swings
50 Step out lunges
50 push ups
50 toes to bar
50 push ups
50 step out lunges
50 KB swings
50 over box jumps
50 Wallballs
TUESDAY
CROSSFIT CARDIO
30minute AMRAP
200m run
20 wall balls
300m run
30 push press 20/15
400m run
40 KB swings
MAIN CLASS
Barbell cycling.
Deadlift
10/8/6/4/2
Power cleans
10/8/6/4/2
Front squats from the ground
10/8/6/4/2
Shoulder to overhead
10/8/6/4/2
RUNNING CLUB
5x100m 10 seconds rest
1 minute rest
4x 200m 20 seconds rest
1 minute rest
3x 300m 30 seconds rest
1 minute rest
2x 400m 40 seconds rest
1 minute rest
1x800m
3800m in total
WEDNESDAY
MAIN CLASS
Front squats
10/9/8/7/6/5/4/3/2/1
18xEMOM
ICENI BARBELL
Overhead Squats
10-15 minutes spent on mobility. And squat mechanics
Snatch
build to a heavy touch and go triple
10x EMOM
3 touch and go Snatch @60% of max triple
THURSDAY
CROSSFIT CARDIO
40 minute EMOM
- pick a number. for example 15. you have to hit 15 cals on the skier and the rower and the down ups every round.
MAIN CLASS
Snatch
12 minutes build to a heavy single, with a 3 second pause in the catch position
Workout - for time.
21/15/9/15/21
Back squat from the ground 60/40
- 200m run between each round
- You finish on the 21 back squats.
RUNNING CLUB
Fartlek training.
30 minute AMRAP
100m walk
100m jog
100m sprint
100m jog
100m walk
100m jog
100m sprint….
FRIDAY
MAIN CLASS
Pull up / chest to bar / Bar muscle up progressions
- in the section we will get you all to a point where you have 3 different calling options that you can perform for the workout.
Fran (Benchmark workout)
21-15-9
Thrusters 42.5/30
Pull-ups
15-12-9
Thrusters (heavier than weight you used for Fran) 50/35
Chest to bar pull ups
9-6-3
Thrusters (heavier than previous) 60/40
Bar muscle ups
- You can use bands or perform jumping bar muscle ups
SATURDAY
CROSSFIT CARDIO
Numbers depending
MAIN CLASS - TEAM WORKOUT
Max out!
Cluster 1RM
-10 minutes to build to a 1 rm cluster.
Jackie with a twist
5 Rounds
500m run
50 thrusters
20 pull ups
ICENI BARBELL
Clusters and thrusters and cleans….
COMPETE CLASS
SUNDAY
STRENGTH CLASS
Tempo Goblet squats (use KB/KBs in the front rack)
5x 8 reps
5 seconds down
3 seconds at the bottom
stand up as fast as possible.
20 minute Pairs AMRAP
10m walking lunge
10m farmers walk
- Push the weight up and take things a little slower.
ICENI WAY PROGRAM 19-06
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400