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
MAIN CLASS
Strict press from the rack
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
21/5/9
Toes to bar
V ups
Hollow rocks
ICENI BARBELL
Split jerk from the rack
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
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400