CrossFit Iceni ICENI WAY PROGRAM 20-02

ICENI WAY PROGRAM 20-02

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MONDAY
MAIN CLASS
double under work.
first 1 max effort unbroken set of double unders / single unders
followed but 5 minutes of working on either. if you can skip consistently then work on your double unders.

Snatch Warm up.

10-1
Power snatch
Over bar burpees
pick a weight that you can go unbroken with and still be able to attack to burpees.

Midline. tabata timer.
4 Rounds
20 second hollow hold
10 second right side plank hold
20 second plank hold (straight arms)
10 second left side plank hold

TUESDAY
CONDITIONING
30 minutes time cap.
20,18,16,14,12…… 2.
Wall balls
box jumps
Kb swings
press ups

MAIN CLASS
Clean and jerk warm up.
Build to a daily max. 10 minute cap.
-have a number in mind that you think you can hit comfortably. anything more is a bonus.
-this is all about knowing where you are with your lifting and what you think you can lift.

20 minute ladder.
2,4,6,8…..
Clean and jerk. 60/42.5
Toes to bar. (toes to bar/knee raises as a scaling option. no toes to post as these wont be in the open workouts)

Turkish get ups technical break down.
5 sets for quality.
5 left arm + 5 right arm.
keep this light and work hard to do all sets with good control.

WEDNESDAY
MAIN CLASS
Gymnastics
Pull-up progressions
50 strict chest to bar pull ups. (for quality)
use bands if needed.

Gymnastics workout
20 minutes for quality.
10 press ups / handstand press ups
30 second hollow hold
10 shoulder taps
30 second arch hold
10 pistols on each leg. (use a box as a target if needed)

ICENI BARBELL
Snatch + hang snatch + over head squat.

THURSDAY
CONDITIONING
team Row and ski
15 minutes MAX EFFORT row in your pairs

15 minutes MAX EFFORT ski in your pairs

MAIN CLASS
Recovery session.
20 minute skill work
EMOM
odd: double unders
even: KB snatch

20 minute skill work
EMOM
odd: jumping pull ups
even: box step ups

low intensity ready for tomorrows session!
eat big, sleep big and get ready to give 17.1 EVERYTHING!

FRIDAY
MAIN CLASS
OPEN WORKOUT - 17.1
Movement break down.
strategy (got hard at the beginning… middle… and end)
- Best of luck to everyone who signed up!

SATURDAY
Jacked gymnastics camp!
- if not signed up there will be a class but wait out for more details

SUNDAY
STRENGTH CLASS
Instead of the normal strength class this will be another chance to be able to attempt 17.1

ICENI WAY PROGRAM 20-02