ICENI WAY PROGRAM 21-08
MONDAY
MAIN CLASS
A.
7 Rounds (slowly!)
7 Deadlifts
7 Single arm strict press
7 Strict toes to bar
B.
In a pair
10 Rounds of DT 50/35 RX+ 70/50
(12 deadlifts, 9 hang power cleans, 6 shoulder to overhead)
TUESDAY
CROSSFIT CARDIO
1 mile run
15 minute am rap
5 burpees
10 wallballs
15 sit ups
1 mile run
MAIN CLASS
A.
Gymnastics - Pull ups Strength work
3x 5/10 seconds active should holds
5x10 - use the box if needed, 90 second between sets
1x5 slow as possible negatives
3x Max effort chin above bar hold in chin up grip.
B.
1 minute on 1 minute off x10
10/20 plate hops
10/15 KB swings
ME burpees
RUNNING CLUB
4x 1km
3 minutes rest between sets
WEDNESDAY
MAIN CLASS
A.
Movement focus: Front squats.
B.
For time (15 minute cap)
20 squat cleans
20 over box jumps
15 squat cleans
15 over box jumps
10 squat cleans
10 over box jumps
5 squat cleans
5 over box jumps
ICENI BARBELL
Clean and jerk complex and then pairs fun!
THURSDAY
CROSSFIT CARDIO
wallball biathlon
400m run
50 wall balls
400m run
40 wall balls
400m run
30 wall balls
400m run
20 wall balls
400m run
10 wall balls
- if you break there is a 100m penalty run
MAIN CLASS
A.
Push press from the rack
12/10/8/6/4/2
B.
12 minute
Step out lunges and burpee ladder
2/4/6/8/10…..
C.
3 Rounds
1 minute plank hold
15 side plank raises each side
15 toes to post
10 down ups
RUNNING CLUB
4 rounds
400m run
40 air squats
200m run
20 walking lunge
2 minutes rest between rounds
FRIDAY
MAIN CLASS
10 minute AMRAP
2,4,6,8,10,12…
Shoulder to overhead
30 double unders between sets
10 minute AMRAP
2,4,6,8,10,12…..
Jumping lunges
10 sit ups between sets
10 minute AMRAP
2,4,6,8,10,12
push ups
10 KB swings between sets
SATURDAY
CROSSFIT CARDIO
Numbers depending
MAIN CLASS - TEAM WORKOUT
A.
1 power clean + 2 hang power cleans + 3 front squats
Build to a heavy
B.
In Pairs
400m run with plate
50 over box jumps
50 push ups
40 over box jumps
40 push ups
30 over box jumps
30 push ups
20 over box jumps
20 push ups
10 over box jumps
10 push ups
400m run with plate
- the plate has to be held of the ground by a team mate at all time. if the plate touches the ground its a 10 burpee penalty.
ICENI BARBELL
Power snatch + hang power snatch
20 minute workout up in this complex.
Deadlifting
5x10
Strict press
10/1
COMPETE CLASS
SUNDAY
STRENGTH CLASS
Back squat
6x
12 walking lunges
Bent over rows
5x8
Midline to finish.
ICENI WAY PROGRAM 21-08
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400