CrossFit Iceni ICENI WAY PROGRAM 27-03

ICENI WAY PROGRAM 27-03

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MONDAY
MAIN CLASS
ALL IN PAIRS
Power clean + power jerk
build to a heavy single.
drop to 60% and perform AMRAP in 15 minutes.
Start with a “You go I go” format. As soon as the bar is down the other person picks it up for as long as possible.

TUESDAY
CROSSFIT CARDIO
6 rounds (36 minutes)
60 seconds ski
60 seconds row
60 seconds shuttle runs (10m)
60 seconds down ups
60 seconds bear crawl
60 seconds sit ups
warm up by practicing each movement

10 minutes mobility
- pick a weakness and focus on that.

MAIN CLASS
BarBell Chipper - In pairs (this can be in individually)
50 power clean
40 squat cleans
30 thrusters
20 power jerks
10 split jerk
20 power jerks
30 thrusters
40 squat cleans
50 power cleans
+ surprise spice!

WEDNESDAY
MAIN CLASS
Double under practice

Toes to bar progressions
5-10 minutes to find a movement that you find challenging

8 rounds
30 double unders
10 Toes to bar / progression
10 rounds
30 second hollow hold
20 wall facing shoulder taps / 30 plank shoulder taps

ICENI BARBELL
Build to a heavy squat clean triple

Barbell chipper
30 power cleans
30 front squats
30 squat cleans

THURSDAY
CROSSFIT CARDIO
10 Rounds (40 minutes total)
1 minutes on : 1 minute off
Round 1 Ski
Round 2 Burpees

MAIN CLASS
SNATCH
20 minutes to building to a heavy
You must perform 5 reps at each weight as you build up.
No more than 5/2.5kg jumps at a time.

“Cindy”
20 Minute AMRAP
5 pull ups
10 press ups
15 air squats

FRIDAY
MAIN CLASS
30 minutes Time cap
100 thrusters For time RX 40/30 RX+ 50/35
EMOM 5 burpees RX+ over bar burpees

Midline Work

SATURDAY
CROSSFIT CARDIO
Numbers depending

MAIN CLASS - TEAM WORKOUT
Teams of 4

12 minutes to build to a heavy clean and jerk

20 minutes AMRAP
30 clean and jerk (LIGHT!)
30 toes to bar
EMOM 10 synchro air squats

ICENI BARBELL
SNATCH
Build to a heavy triple
- with 3 second in the start possible + bottom position + the finish, before lowering the bar

COMPETE CLASS
Crusfwit

SUNDAY
STRENGTH CLASS
Back squat
Build to a Heavy single with a 5 second pause at the bottom position.

Banded split squats
5x 20 each leg

Reverse Hypes
3x 20 reps

Sit-ups
3x 20 sit up + 20 toes to post

ICENI WAY PROGRAM 27-03

CONTACT US

CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY

Opening Times
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400

07833 448894
info@icenitraining.com
icenitraining.com
CrossFit Journal
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© 2020 Iceni Training
Built by WinuSoft Web Design
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