CrossFit Iceni ICENI WAY PROGRAM 24/10 - CrossFit Iceni - Colchester

ICENI WAY PROGRAM 24/10

MONDAY
MAIN CLASS
Snatch warm up

10-1
Hang power snatch
*start you first set with a light weight or an empty bar and aim to increase the weight with each set. If you do not increase the weight then the number of reps stay the same until you have completed 10 sets (e.g. 10/10/10/9/9/9/8/8/8/7)

21/15/9
Power snatch
Toes to bar
Over bar burpees

OPEN GYM
2km row/ski test

TUESDAY
CONDITIONING
40minutes EMOM
row 15/10 cals
2. 15/10 box jumps
3. shuttle runs
4. double unders

MAIN CLASS
Front squats
5x5
*Build to a working weight in 3/5 sets and then start your first working set

Workout
D.T.
5 rounds for time of
12 deadlifts
9 hang power cleans
6 power jerks

OPEN GYM
100 GHD sit ups / abmat sit ups
100 back extensions / hip extensions / bridges
*break up as needed

WEDNESDAY
MAIN CLASS
Pulling strength
20minutes of work
10 strict pull ups - (for this purpose you may use bands)
5 ring rows
8 single arm rows (each arm)

PAIRS CARDIO!
20minutes 1:1
row/ski

OPEN GYM
5x10 box step ups of each leg

THURSDAY
CONDITIONING
5x 400m run

21/18/15/12/9/6/3
down ups
sit ups
kettle bell swings

MAIN CLASS
power jerks (from the rack)
10-1
*start off at a light weight or an empty bar for the first set of 10 and then aim to increase the weight with each set until you complete 10 sets

15 minute AMRAP
15 wallballs
15 kettlebell swings

OPEN GYM
10 minutes Toes to bar work
10 minutes double under work

FRIDAY
MAIN CLASS
“Run DMC”
200m run
1 round of Barbara:
20 pull ups
30 push ups
40 sit ups
50 air squats
400m run
2 rounds of Mary:
5 Hand stand push ups
10 pistols
15 pull ups
600m run
3 rounds of Cindy:
5 pull ups
10 push ups
15 air squats
800m run

OPEN GYM
100 bicep curls
100 tricep extensions
*because its a friday night

SATURDAY
CONDITIONING
20 minute EMOM
odd - down ups
even - box jumps

20minute EMOM
odd - ski/row
even - wall balls

MAIN CLASS - TEAM WORKOUT
In pairs
5 rounds
40 wall balls
40 kettlebell swings
40 burpees
40 box jumps
400m run holding wall ball

ICENI BARBELL
1RM squat clean

drop down to a comfortable weight

1RM cluster

Cluster chipper
(example weights)
30x 40kg
24x 50kg
18x 60kg
12x 70kg
6x 80kg

SUNDAY
STRENGTH CLASS
10-1
bent over rows
push press
ring rows
strict press
back squats
strict pull ups
*share multiple bars. This isn't for time but quality.