CrossFit Iceni ICENI WAY PROGRAM 21/11. CrossFit Iceni -Colchester

ICENI WAY PROGRAM 21/11. CrossFit Iceni -Colchester

"look no hands!" - Mick King

MONDAY

MAIN CLASS

Weightlifting

Snatch

1 rep every 30 seconds for 10 minutes

*build to a good working weight before starting.

*this is not about the amount you lift this is about being consistent. under intensity. This is how the weightlifting is going to look for the next few weeks. So pick a weight that you know you can move well and then up the weight the next time you attempt this type of workout.

*if your mobility allows then a full squat snatch is the goal. if you are still working on this then keep it light and work on your stability. 

*Also if you are in early i don't want to see anyone sat doing nothing. This is good mobility/warm up time. 

CARDIO!

20minutes of cardio. EMOM

1. ROW/SKI 15/12 cals
2. 15/12 wall balls

*pick a number you can hit consistently and unbroken

OPEN GYM

5 rounds

20 sit ups

20 kb swings 20/12 (Russian)

TUESDAY

CONDITIONING

30minute am rap

10 cal row/ski/burpee

10 press ups

10 box jumps

10 10 wall balls 

MAIN CLASS

Mobility 

3 minutes seated straddle.

Strength work

Front squat with a 3 second pause in the bottom position

1-5

*you can pick the rep range

*use a friend to spot you and judge your depth. The aim is to get good depth and to hold tension in the bottom position so you can drive up once the 3 seconds pause in done.

10minute AMRAP

5 deadlift 80/55

5 box jumps 

10 deadlifts

10 box jumps

15 deadlifts

15 box jumps……

OPEN GYM

100 tricep extensions. banded or with a barbell

100 toes to post.

*break down as wanted (e.g. 5 rounds 20/20)

WEDNESDAY

MAIN CLASS 

10 minutes EMOM

X Burpees 

*Pick a number that will be challenging. Each round needs to be a sprint. move as fast as you possibly can. Each round should take no longer than 30 seconds.  

*these can be over bar/bar facing/standard burpees

10 minutes AMRAP

Max effort set of double unders

1 wall walk with a 5/15 second hold at the top.

*low intensity. Time to work on these 2 movements 

10 minute AMRAP

10/20 second chin above bar hold (this can be done with toes on a box)

15 jumping lunges

10 minute AMRAP

10/20 second L-sit

15 KB swings

OPEN GYM

3 Rounds

1km Row

20 Sit ups

1km Ski

20 bridges

THURSDAY

CONDITIONING

For 40 minute. Every 5 minutes complete

400m 

20 burpee box jumps

*Scale the amount of box jumps to get around 90 seconds rest between rounds. These rounds need to be hard and fast.

MAIN CLASS

Build to a 5 rep max press ups. Weight is on the back. Or spend 10 minute working on your press ups

• Drop down to 50% and perform 5 max effort sets. 90 second rest between sets
• if you are working on press ups then find a box and a hight that is challenging and perform 50 good reps. rest as needed.

NARF

9/15/21

Thrusters 40/30

Pull ups (jumping/banded)

OPEN GYM

Hand Stand walk progressions

FRIDAY

MAIN CLASS

Weightlifting

Squat clean and split jerk

1 rep every 30 second for 10 minutes 

*build to a good working weight before starting.

*this is not about the amount you lift this is about being consistent. under intensity. This is how the weightlifting is going to look for the next few weeks. So pick a weight that you know you can move well and then up the weight the next time you attempt this type of workout.

*if your mobility allows then a full squat snatch is the goal. if you are still working on this then keep it light and work on your stability. 

*Also if you are in early i don't want to see anyone sat doing nothing. This is good mobility/warm up time. 

15 minute AMRAP 

30 double unders

15 hang power cleans

30 double unders

15 Toes to bar

OPEN GYM

100 hollow rock

100 arch rocks

100 v ups

100 bridges

*break ups as needed (e.g. 20s/25s)

SATURDAY

CONDITIONING

Numbers depending.

MAIN CLASS 

CrossFit Total with a twist.

10 minute to max out in the back squat in triples.

10 minutes to max out in strict press in triples.

10 minutes to max out in deadlift in triples.

ICENI BARBELL

Barbell warm up

Max out in low hang snatch

10-1 

power snatch

hang snatch

over head squat

SUNDAY

STRENGTH CLASS

Back squat 5x5

build to a good weight for 5 reps before starting your working sets

5 sets of 

10 single arm strict press from kneeling each side

15 bicep curls

1 minute rest

*the focus for this session is the back squatting. warm ups well and take 2/3 minutes rest between each set