CrossFit Iceni ICENI WAY PROGRAM 27-02

ICENI WAY PROGRAM 27-02

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MONDAY
MAIN CLASS
Front squats
3 Build to a heavy

EMOM 20 minutes
8 power cleans 8 shoulder to over head
30/40 second plank hold
12/15 cal row
40 seconds of double unders

TUESDAY
CONDITIONING
30 minute max effort.
Row and Ski in pairs. only one person can work at any one time.
(if working in a 3, 2 people may work at the same time)

midline to finish

MAIN CLASS
Snatch warm up
(warm up to a light working weight)
Build to a heavy single power snatch in 8 minutes.

20 minute ladder
3,6,9,12….
hang power snatch (30/20)
wall balls (20/14lb)

WEDNESDAY
MAIN CLASS
Toes to bar progressions
15 minutes of quality work. look after your hands. you're going to need them on friday.

15 minutes for quality
15-30 v-ups
1-3 wall walks
15-30 toes to post (toes as close to the hands as possible. compressing at the hip as much as you can)
15-30 second wall facing handstand hold
15-30 sit ups
30-60 second straight arm plank. (shoulders over the hands)

10 minutes hamstring mobility

ICENI BARBELL
Lots of:
Front squats
Power cleans
Squat cleans

THURSDAY
CONDITIONING
50/40/30/20/10
double unders
abmat sit ups
air squats
box jumps

Mobility to finish

MAIN CLASS
Skill day.
16 minutes for quality
Bar muscle up progressions.
Hand stand push ups progressions.

16 minutes for quality
Double unders
30/40 second goblet squat hold. (this is to improve your bottom position. making you more aware of where you need to get to in a squat while maintaining a solid position)

FRIDAY
MAIN CLASS
17.2
- If you didn't get chance to do the workout last friday we had an amazing atmosphere in the gym and people smashing 17.1 with some great times. We want to have the same again this week please! Was so much fun.

SATURDAY
CONDITIONING
Intervals
Numbers depending

MAIN CLASS - TEAM WORKOUT
In pairs
100 box jumps
100 synchro air squats
75 power snatch
75 wall balls
50 over box burpees
50 front squats
25 thrusters
25 over bar burpees

ICENI BARBELL
Snatch.
Snatch + Over head squat.

10-1
snatch + over head squat.

COMPETE CLASS
17.2 maybe/maybe not