CrossFit Iceni ICENI WAY PROGRAM 19/09

ICENI WAY PROGRAM 19/09

MONDAY
MAIN CLASS
The R-word

400m run @50% warm up pace
Hip opener
400m run @50% out /60% back
Running drills (high knees. pumping arm)
400m run @60% out/70% back
1minute rest
400m run 70% out /all out back
30 seconds rest
400m run @best effort

WEIGHTLIFTING
5X5 Thrusters

WORKOUT
12/9/6
thruster (rx 60/40)
bar muscle ups
40 unbroken double unders

TUESDAY
CONDITIONING
40minute EMOM
1. ROW 10/x cals ( x= pick a number that you can hit in 45 seconds each round)
2. double unders (pick a number that should take you around 30 seconds e.g 50 double unders or 100 singles)
3. shuttle runs 10m (there and back = 1 rep. pick a number that should take around 40 seconds)
4. down ups

MAIN CLASS
SNATCH
snatch warm up
work on barbell cycling
-build to a heavy 1 power snatch + 1 hang power snatch

WORKOUT
20minute EMOM
1. 15 wall balls
2. 3 snatches (touch and go)

TABATA 8x 20:10
press ups

WEDNESDAY
MAIN CLASS
Deadlifting
Build to a Heavy 5
drop to 70/80% and perform sets of 20/10/10 all at the same weight
*focus is to stay tight between the reps.
*all reps must be tough and go. do bouncing. the bar should make as little noise as possible when making contact with the ground
*if you fail your set of 20, meaning you stop or rest and any point during the set. Then drop the weight and start again. you must complete the set of 20 before moving onto the 10s

WORKOUT
100 Shoulder to over head (for time)
even time you drop the bar

THURSDAY
CONDITIONING
3 ROUNDS
5 minute
400m run, max effort burpees box jumps
2 minute rest
5 minute
400m run,
AMRAP
10KB swings
10 Vups
2 minutes rest

MAIN CLASS
GYMNASTICS
10minutes EMOM
odd: 20 second rope hold
even: 20/40 second handstand hold agains wall

10minutes EMOM
odd: 10 toes to bar
even: 10 pistol progression on each leg (step downs from box)

10minutes EMOM
odd: 20 tuck jumps
even: max effort bridge hold

FRIDAY
MAIN CLASS
WEIGHTLIFTING
power cleans
-build to a heavy 3
*focus on staying over the bar as you finish your pull. no pulling the bar into the hips with the arms and humping the bar up!
*reps are NOT tough and go.

DT conditioning
15 minutes EMOM
3 deadlifts
3 hang power cleans
3 Shoulder to overhead

SATURDAY
CONDITIONING
10 rounds
every 4minutes complete
400m run
10 burpees

MAIN CLASS - TEAM WORKOUT
5 ROUNDS “YOU GO I GO”
10 squat cleans
10m bear crawl
10 pull ups
10m bear crawl
10 push press
10m bear crawl
10 toes to bar
10m bear crawl

ICENI BARBELL
Clean and jerk focus
-technical breakdown of the split jerk

Build to a heavy
1 power clean 3 split jerks with a 5 second pause in the split
*if you lose your balance and take a step during the split then the set is over and you have to start the set again.

Finisher
50 split jerks for quality/time
*each rep must have a second in the split.
*you can clean the bar up to the shoulders and then perform as many reps as you wants.
*if you fail a rep. meaning you don’t stand still at the end of the rep with the bar over head then its a 10 burpee penalty. if you lose your balance. then the rep doesn’t count.

SUNDAY
STRENGTH CLASS
Back squat
10x3 with a 3 second pause in the bottom position

Accessory work
5 rounds for quality
10 single leg deadlifts (each leg)
10 split squats (each leg)
*start off light. and once you have control through the full range of the movement then you can increase the weight.

EXTRA (if you have time)
build to a 3RM bench press/strict press
-perform 5x3 on 80%