CrossFit Iceni ICENI WAY PROGRAM 21-08

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)

• The RX is slightly lighter than RX DT to allow you to push the past that bit more.

TUESDAY

CROSSFIT CARDIO

1 mile run

15 minute am rap

5 burpees

10 wallballs

15 sit ups

1 mile run

• shorten the running time to something you can finish in around 8 minute max

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

• this will be tweak to suit you and the speed you can work at.
• AND GO HARD!!!!

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 

• build to a heavy Single
• Build up in double until that double becomes a single. (when you don't think you'll get the last rep. re rack the bar)

6x

12 walking lunges

• build the weight if possible.

Bent over rows

5x8

• start light and build if possible

Midline to finish.

ICENI WAY PROGRAM 21-08