CrossFit Iceni ICENI WAY PROGRAM 26-12

ICENI WAY PROGRAM 26-12

MONDAY - 26/12/2017 - GYM CLOSED

20 minute Run

TUESDAY - 27th 0900-1830

CONDITIONING

20,18,16,14,12,10,8,6,4,2

clean and jerk 45/30kg

200m run between rounds

MAIN CLASS

Squat clean and split jerk 

Build to a conservative 1RM

Workout

100 burpee box jumps

EMOM 2 clean and jerks 70/45kg (these need to be at a weight challenging for you)

WEDNESDAY - OPEN AS NORMAL

MAIN CLASS 

5 minute AMRAP

5 power cleans 60/40

5 shoulder to over head

2 minutes rest

5 minute AMRAP 

5 air squats

5 wall balls 20/14lb

2 minutes rest

5 minute AMRAP

5 burpees

5 KB swings 24/16kg

2 minutes rest

5 minute AMRAP

5 box jumps

5 press ups

THURSDAY - OPEN AS NORMAL

CONDITIONING

5 rounds

400m run

21 power cleans 60/42.5

15 burpees

9 pull ups

MAIN CLASS

10/8/6/4/2

Front squats (from the ground)

• start each set with a squat clean and the also counts as the first rep of the front squats

10/8/6/4/2

Power jerks (from the ground)

* focus is on cycling the bar

10/8/6/4/2

Deadlifts

* focus is on controlling the bar on the way down as much as on the way up. The bar should kiss the ground making minimal noise.

FRIDAY - OPEN AS NORMAL

MAIN CLASS

400m run, 

21/15/9 

400m run, 

21/15/9

box jumps,  

wall balls

SATURDAY - OPEN AS NORMAL

CONDITIONING

number depending

MAIN CLASS - TEAM WORKOUT

42/30/18

Deadlifts 80/55

Push ups 

Box jumps 24/20

42/30/18

Hang power cleans

Toes to bar

Burpees

ICENI BARBELL

POWER JERK

build to a heavy 3

drop to 80% and perform 3x3

Shoulder to over head chipper (example weights)

30x 40kg

24x 50kg

18x 60kg

12x 70kg

6x 80kg

SUNDAY - 01/01/2018 - GYM CLOSED

ICENI WAY PROGRAM 26-12