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
*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
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400