CrossFit Iceni ICENI WAY PROGRAM 19-12

ICENI WAY PROGRAM 19-12

MONDAY

MAIN CLASS

Over head mobility 

1 minute Lat stretch (band on the pull up bar)

Strength

Push press (from the rack)

Build to a heavy 5

- Drop down a perform 10,9,8,7,6,5,4,3,2,1

Workout

100 strict pull ups for time

every break = 10 burpees

*use bands to make the pull ups easy. But not too easy.

OPEN GYM

ping pong

TUESDAY

CONDITIONING

10 rounds

5 burpees

10 wallballs

15 box jumps

MAIN CLASS

Strength

Front squats

8x5

*build to your first working weight in 2/3 sets and then start your “working” sets. you can increase the weight during the sets. But the focus is good form and good depth.

Team conditioning 25minutes (example)

1 person, row (for cals)

1 person, ski (for cals)

1 person, 10 shuttle sprints (10m there 10m back = 1 shuttle run) 

1 person, rest

*change ever time the person completes the run

OPEN GYM

ping pong

WEDNESDAY

MAIN CLASS 

Weightlifting

Snatch 

12 minutes EMOM 

2 Snatches

*With 3 second pauses in the start position (just before the bar leaves the ground), the catch (when you catch the bar over head. The bottom of the squat if possible), and the top position (when you have fully stood up at the top of the rep).

*squat snatch is the top goal. keep this light and work on your speed under the bar, and you stability when you catch the bar. 

*If the reps are good then you can increase the weight with each minute. 

MIDLINE AMRAP

20 minutes

15 Rumanian deadlifts 40/25 NO HEAVIER!!!!!!!

20 Toes to post

15 second wall facing hand stand hold

20 pistols or progressions (to seated. Whether that is a box, bench, plates)

Tabata Wall Sit

8 rounds: 20 seconds on 10 second off

OPEN GYM

ping pong

THURSDAY

CONDITIONING

5 rounds

400m run

30 burpees

30 wall balls

30 abmat sit ups

Mobility work to finish

MAIN CLASS

Weightlifting

10 minute EMOM

1 squat clean + 5 power jerks

Workout

“Cpl Si Miller”

3 Rounds

6 minutes rest - 1 minute rest

Buy in: 800m run

AMRAP

12 - front squats 45/30kg

12 - pull ups

OPEN GYM

ping pong

FRIDAY

MAIN CLASS

Warm up all movements

Workout

30 minute AMRAP

2 Rounds of “DT”

(12 deadlifts, 9 hang cleans, 6 power jerks)

1 Round of “Barbara"

(20 pull ups, 30 push ups, 40 sit ups, 50 air squats)

1 minute rest between rounds (programmed rest means you can go faster in the round.

OPEN GYM

ping pong

SATURDAY

CONDITIONING

number depending

MAIN CLASS - TEAM WORKOUT

12 days of christmas workout, take 2.

TBC

ICENI BARBELL

Christmas complex (not that it was anything to do with christmas, but oh well)

5 - ghost deadlifts (bar cant make contact with the ground

4 - hang squat cleans

3 - front squats

2 - power jerks

1 - split jerk

10-1 hang squat clusters (1 cluster = hang squat clean straight into the push press (like a thruster), then lower the bar back down the the hips. And repeat

SUNDAY

Have an awesome Christmas! Enjoy the day. Don't worry about what you are eating and drinking (sorry Tom). Have fun however you are spending your day and come come back ready to work hard. Looking forward to seeing who will be rocking some new gym kit too. 

ICENI WAY PROGRAM 19-12