ICENI WAY PROGRAM 24-07
MONDAY
MAIN CLASS
A.
Pull ups strength work
B.
For time
100 double unders
50 push ups
80 double unders
40 sit ups
60 double unders
30 KB swings (American) 32/20kg
40 double unders
20 box jumps
20 double unders
1 ME set of wall balls (MAKE THIS HURT!!!!!)
TUESDAY
CROSSFIT CARDIO
15 minute AMRAP
20 walking lunges
15 burpees
20 walking lunges
15 box jumps
10 minute AMRAP
10 wall balls
10 push ups
10 air squats
5 minutes
400m run
20 KB swings
ME burpees
MAIN CLASS
A.
Squat clean
B.
30/20/10
Front squats 60/40
Hand stand push ups
RUNNING CLUB
12 rounds
200m sprint
100m jog (very slowly)
WEDNESDAY
MAIN CLASS
A.
Snatch
B.
In Pairs
100 cal ski/row/bike
100 over box jumps
100 wall balls
100 burpees over ball
100 cal ski/row/bike
ICENI BARBELL
A.
Back squat
Build to a heavy single
B.
Squat clean
Build to a heavy single
C.
30 squat cleans for time at 80%
THURSDAY
CROSSFIT CARDIO
In pairs
120 cal ski/row
100 wall balls
80 over box jumps
60 kb swings
40 burpees over KB
20 rope climbs
- and back again until you reach a 40 minute cap
MAIN CLASS
A.
Hand stand walking conditioning
B.
Conditioning 30x EMOM
RUNNING CLUB
30 minute ARMAP
200/400m run
6/10 burpees
30 second rest
- The distance and number of burpees will vary depending on how long it take for the athlete to complete the round.
FRIDAY
MAIN CLASS
Friday mash!
3 Round of DT (12 deadlifts, 9 hang cleans, 6 shoulder to overhead)
400m run
10 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
400m run
Grace (30 Clean and jerks)
400m
Diane (21/15/9 Deadlifts, Handstand push ups)
400m run
SATURDAY
CROSSFIT CARDIO
numbers depending
MAIN CLASS - TEAM WORKOUT
In pairs
100 Cal ski / row
80 KB swings 32/20kg
60 burpees over KB
40 Clean and jerks 80/55 (at a weight that you cant do touch and go)
20 strict chin ups (each)
ICENI BARBELL
Olympic total
COMPETE CLASS
Something heavy / something sweaty / something crazy
SUNDAY
STRENGTH CLASS
50 goblet squats for quality
Front squats
5x8
Push press + ring row
Build to a heavy 5 rep max push press
Midline to finish
ICENI WAY PROGRAM 24-07
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400