CrossFit Iceni ICENI WAY PROGRAM 24-07

ICENI WAY PROGRAM 24-07

MONDAY

MAIN CLASS

A.

Pull ups strength work

• 3x8/10 strict chest to bar (foot on box)
• 3x8/12 bottom half pull ups
• 3x 20/30 second chin above bar hold
• 5 negative chin ups (make sure to control full range)

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

• Build to a heavy single

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

• 5x EMOM 5 power snatch
• 5x EMOM 3 power snatch
• 5x EMOM 1 power snatch
• Increase the weight after the 5s and then again for the singles

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

• 3x 30 second wall facing handstand hold
• 3x 20 wall facing shoulder taps
• 5 minutes max effort handstand walk (you can use a spotter)

B.

Conditioning 30x EMOM

1. 45 second Row / Ski
2. 45 second shuttle run
3. 45 second 10 wall balls + ME Hurdles (place a PVC pipe on top of a box)

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

• this is the warm up for the front squats.
• focus on controlling the movement all the way down. but keeping tension in the squat through full range. not dropping at the bottom

Front squats

5x8 

• start at 70% if this feels too light than increase the weight after the first set. 

Push press + ring row

Build to a heavy 5 rep max push press

• perform 5/10 ring rows between each set.

Midline to finish

• static holds to improve stability

ICENI WAY PROGRAM 24-07