CrossFit Iceni ICENI WAY PROGRAM 29-01

ICENI WAY PROGRAM 29-01

MONDAY

MAIN CLASS

Deadlifting

5x10

*first build to a good weight for your first working set. You may increase the weight during the sets

*GRIP - VERY IMPORTANT. ALL sets must be completed with a standard grip rather than a switch grip.

8 Minutes AMRAP

3,3,6,6,9,9,12,12,15,15,18,18,21,21……

Strict press 40/30

pull ups (strict if possible)

3 Rounds (12 minute CAP)

30/60 second plank hold

30/60 second right sided plank hold

30/60 second left sided plank hold

20 toes to post/toes to bar (only if you can do toes to bar or if you are getting close. this is to strengthen your core rather then to work on your toes to bar)

*30/60 seconds depends on you midline strength. if you can hold a solid plank position for the full 60 seconds then do so. But don't resort to back form. Just drop the time down.

TUESDAY

CONDITIONING

“BRIGGS”

2km row/ski(if needed) (for time)

150 wall balls (for time)

100 burpees (for time)

50 Thrusters 40/30 (for time)

MAIN CLASS

“BRIGGS”

2km row/ski(if needed) (for time)

150 wall balls (for time)

100 burpees (for time)

50 Thrusters (for time) 40/30

WEDNESDAY

MAIN CLASS 

15 minutes stead state cardio

EMOM 8 minute 

4-8 strict pull ups

*use bands if needed.

EMOM 8 minutes

4-8 strict toes to bar. 

*If you can get your feet to 90 degrees with you legs straight this is good enough. If not then you can either do knee tucks but increase the number of reps. Or you can go to toes to post if need to stay on the bar for longer. All sets should be completed unbroken

EMOM 8 minutes

4/8 strict press - from the ground

ICENI BARBELL

Snatch Pulls - 50% max

6x5

Snatch

Build to a heavy power snatch + hang power snatch

Drop to 50/60% and perform:

30 reps of 1 power snatch + 1 hang power snatch

*If you step forward or back then the rep doesn't count and must be performed again.

THURSDAY

CONDITIONING

30minutes EMOM

1. Row/ski 10/8 cals MAX EFFORT

2. 10 down ups MAX EFFORT

3. 10 Box jumps MAX EFFORT

3x max effort toes to post

MAIN CLASS

Front Squats

6x5 - With a second pause in the bottom position.

*First build to a good working weight before you start your first set. 

*you may increase the weight during the sets. But don't start too light. The first set should still be difficult.

EMOM 16 minutes 

Odd - 15/20 Kettlebell swings

even - 8/12 burpee box jumps

FRIDAY

MAIN CLASS

Press ups

- Build to a 5RM weighted press up.

- Perform 3 max effort sets

Pull up accessory work

20 minute clock 

10/30 second active hang on the rig (feet off the floor if possible. You maybe either stack plates or use a box to allow you take some of the weight out with your feet).
Bent over Barbell rows.
30 second hollow hold.
10/20 Bicep curls
20 banded pull downs

SATURDAY

CONDITIONING

Rowing/skiing intervals

MAIN CLASS - TEAM WORKOUT

Team Murph (ish)

in 3s

Run 3x400m with 4 plates. (person resting on each run. The other 2 people carry 2 plates each) 

3 rounds

100 pull ups. Only one person is allowed on the rig and any one time.

100 press ups. All people in the team must be in a press up position.

100 synchro air squats.

Run 3x400m with 4 plates. (person resting on each run. The other 2 people carry 2 plates each) 

ICENI BARBELL

Clean and jerk Complex

1 power clean, 1 squat clean, 1 front squat, 1 split jerk

Build to a heavy.

Death by

2 Power cleans, 2 squat cleans, 2 Shoulder to overhead.

4,4,4 - 6,6,6 - 8,8,8 - 10,10,10 - 12,12,12…. 

COMPETE CLASS

Loads of CrossFit and some Open prep. If you are thinking about entering the non-scaled open then this is perfect. Or if you are training for competition.

SUNDAY

STRENGTH CLASS

Deadlifting

Build to a heavy 3 reps
drop to 80% and perform 5 more sets of 3 reps.

Weighted press ups

5x10

start weight and build during the sets. Use a friend to help load the plates.

3x max effort plank holds. 

Load with plates if wanted. but making sure the hips are tucked under to engage the abs and no extending the lower back. If you feel this in your back then scale down the movement to your knees.

ICENI WAY PROGRAM 29-01