CrossFit Iceni ICENI WAY PROGRAM 20-03

ICENI WAY PROGRAM 20-03

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MONDAY
MAIN CLASS
Strict press
Build to a heavy 5 (from the ground)
Once you've established a heavy, drop down to 60% ish and perform 30 reps for time.

In pairs “you go I go”
20 minutes
10 Front squats 60/40
10 Toes to bar
10 hang power cleans
10 Pull ups
10 shoulder to over head
10 burpees

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TUESDAY
CONDITIONING
5 Rounds
400m run
10 burpee box jumps
20 press ups
30 air squats

MAIN CLASS
Deadlifting
10/10/8/8/6/6/4/4

5 Rounds
1 minute Row/Ski 10/15 cals
1 minute Max effort burpees
1 minute rest
Your score is your total number of burpees completed after 5 rounds
GO HARD!

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WEDNESDAY
MAIN CLASS
Build to a heavy thruster from the ground
squat clean the bar from the ground and take the bar straight overhead

27/21/15/12/9
Thrusters 40/30
200m run between sets

Midline work

ICENI BARBELL
Power snatch
-build to a heavy touch and go triple with a three second pause in the catch position
-drop down to 80% and perform 50 reps

Back squats
-Build to a heavy triple with a 2 second pause in the bottom position

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THURSDAY
CONDITIONING
10 Rounds. 2 minutes on 2 minutes off
Round A
5 wall balls
5 air squats

Round B
10 sit ups
5 burpees
- Alternate between round A and round B

MAIN CLASS
5 Rounds
10 down ups
15 toes to bar / post

4 Rounds
10 deadlifts 60/35 (upscale to 80/55)
5 over bar burpees

3 Rounds
5 Kick to hand stand (5 second hold at the top)
200m run

2 Rounds
30 Vups / Crunches
100 double unders / 200 single unders

1 Round
100 walking lunges (upscale to OH walking lunges 15/10)

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FRIDAY
MAIN CLASS
17.5

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SATURDAY
CONDITIONING
number depending for Intervals

MAIN CLASS - TEAM WORKOUT
Teams of 4
12 minutes to establish
3RM Shoulder to overhead (from the ground)

In your teams of 4 complete the following
500 wallballs (2 people can be workout at any one time)
400 sit ups
300 shoulder to over head
200 burpees over the bar
100 synchro air squats

ICENI BARBELL
Clean and jerk
5 power cleans + 5 power jerks

Death by clean and jerk

COMPETE CLASS
17.5

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SUNDAY
STRENGTH CLASS
17.5

ICENI WAY PROGRAM 20-03

CONTACT US

CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY

Opening Times
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400

07833 448894
info@icenitraining.com
icenitraining.com
CrossFit Journal
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© 2020 Iceni Training
Built by WinuSoft Web Design
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