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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400