CrossFit Iceni ICENI WAY PROGRAM 19-06

ICENI WAY PROGRAM 19-06

MONDAY

MAIN CLASS

Deadlift

5x5

• Build to a good working weight before starting your first set.
• Share bars

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. 

• The aim here is to make you more efficient moving a bar around for reps and increased weight.
• All sets MUST be unbroken

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

• start light and build up
• 3 wall walks between sets

18xEMOM

1. 40 seconds Ski / Row
2. 40 seconds Over box jumps / step overs
3. 40 seconds Wall balls

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

1. Ski
2. row
3. down up
4. rest

- 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

• Squat snatch if posible. 

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

• Pick a weight and pull up scaling option that allows you to MOVE FAST! (no bands for the pull ups)

15-12-9

Thrusters (heavier than weight you used for Fran) 50/35

Chest to bar pull ups

• You can use a band for these 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