CrossFit Iceni ICENI WAY PROGRAM 23-01-17

ICENI WAY PROGRAM 23-01-17

MONDAY

MAIN CLASS

Sntach

Build to a good working weight for the EMOM. 5 hang power snatch - 1 second pause in the catch (when you land with the bar above your head with bent legs)

12 minutes EMOM

5 hang power snatch.

Workout.

3 Rounds

20 wall balls 20/14

10 power cleans RX 60/40 RX+ 80/55

20 wall balls

10 Shoulder to over head RX 60/40 RX+ 80/55

*The bar wants to be heavy and something you probably wont be able to go unbroken on. The wall balls should be unbroken. 

TUESDAY

CONDITIONING

8 Rounds

2 minute on 2 minutes rest

round 1 - 250m ski + Max effort wall balls 

round 2 - 250m row + Max effort KB swings

• alternate between each round

MAIN CLASS

Strict press from the rack

• 3x10 empty bar/light weight to warm up
• build to a heavy 5 reps
• drop down to 80% perform 3x8
• drop down to a light weight (empty bar and perform 2 max effort set 

Workout

75 KB swings (merican)

50 Burpees

25 Unbroken wall balls (if you break the set doesn't count)

*you have to go hard. But know your limits!

WEDNESDAY

MAIN CLASS 

2x 500m row

2x 500m ski

Deadlifting

• build to a heavy 7 (bar has to make minimal noise as the bar touches the ground between each rep. NO resting at the top)
• perform 7 more sets of 3 reps at your highest weight

21/5/9

Toes to bar

V ups

Hollow rocks

ICENI BARBELL

Split jerk from the rack

• Build to a heavy single with a 10 second pause in the split
• Perform 30 more reps with a 3 second pause in the split (if you lose your balance then the rep does not count.

10/1

Hang power cleans

Shoulder to over head

THURSDAY

CONDITIONING

10 Rounds - 1 minute on 1 minute off

Row

10 Rounds - 1 minute on 1 minute off

Ski

These need to be Max Effort sets over round

MAIN CLASS

Clean and jerk

Build to a Heavy 3 “touch and go” squat cleans + 1 split jerk

20 minutes EMOM

Odd - 5 Squat cleans 

Even - 20 Wall balls (scale number down to something that you think you can keep unbroken through most the rounds. If you are upping your wall ball weight then drop the number and focus on good reps with the new weight) 

FRIDAY

MAIN CLASS

8 minute AMRAP

10 box jumps

10 hang power cleans

2 minutes rest

8 minute AMRAP

10 wall balls

10 KB swings

2 minutes rest

8 minute AMRAP

8 Shoulder to overhead

30 double unders

SATURDAY

CONDITIONING

10km ski in 3s 

change every 30 seconds

MAIN CLASS - TEAM WORKOUT

In pairs

30 minutes AMRAP

400m carrying a 2x20/10kg plates (only one person is allowed to hold the plates at any one time)

100 plate ground to over head

100 burpees onto the plate

100 deadlifts (load a bar with your plates and perform the reps)

*unload your bar before starting the next round

ICENI BARBELL

Snatch

• Build to a heavy double
• drop to 80% EMOM 30 minutes - 2 reps

COMPETE CLASS

CrossFit. AAALLLLLLLLLLLL the Crossfit. Open Prep.

SUNDAY

STRENGTH CLASS

10 sets

10 walking lunges

1 minute rest between rounds

Push press

- Build to a heavy 3

- Drop to 70% and perform another 30 reps

*reps cant be touch and go.

MIDLINE HOLDS

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ICENI WAY PROGRAM 23-01-17