CrossFit Iceni ICENI WAY PROGRAM 29-05

ICENI WAY PROGRAM 29-05 

MONDAY (opening times - 0900-1830)

MAIN CLASS

MURPH

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Can be does as a pair or individually.

TUESDAY

CROSSFIT CARDIO

45minute EMOM

1. 45 second row
2. 10 pull ups 10 press ups
3. 45 second ski
4. 10 kb swings 10 wall balls
5. rest

MAIN CLASS

Front squats

10//8//6//4//2/

Hand stand push up progression between each set

5/10 reps

• building weight and technicality on the HSPUS
• don’t push for a 2 RM use this as time to do some quality squatting before the thrusters

For time:

15/10/5

Thrusters 60/40

30/20/10

Sit-ups / V-ups

60/40/20

Double unders (if you can. aim to do these unbroken)

5 minute Dead bug

WEDNESDAY

MAIN CLASS 

Deadlifting + Kipping pull up progressions

• Build to a heavy 5
• Drop down to 70/80% and perform 3 more sets of 5

EMOM24

1. 10 burpee box jumps (scale the burpee to no chest touch and step ups to be able to more FAST)
2. 1 Round of Cindy
3. 5 Clean and jerks - Bar should be heavy. (pair up on the bar so theres not 12 bars out)

ICENI BARBELL

Snatch + fun

THURSDAY

CROSSFIT CARDIO

10minute AMRAP

20 wall balls

20 cal ski

10 minute AMRAP

20 cal row

10 over rower burpees

10 minute

800m run

Max effort burpee box jumps

MAIN CLASS

Snatch 

EMOM 10 minutes

3 touch and go squat snatch

4x

3 minutes 

400m run

MAX EFFORT back squat 40/30 upscale 60/40

90 seconds rest between rounds

GO HARD!!!!!

scale the run down to a distance that you can complete in 1.45 ish

FRIDAY

MAIN CLASS

The monster MASH!

5 rounds

15 Toes to bar

200m run

4 rounds

15 KB swings

15 down ups

3 rounds

15 Over head squats 40/30

20 Push ups

2 rounds

50 KB swings

50 air squats

1 round

30 clean and jerks 60/40

SATURDAY

CROSSFIT CARDIO

Numbers depending

MAIN CLASS - TEAM WORKOUT

In pairs

8 minute AMRAP

Burpee pull ups

2 minutes

8 minute AMRAP

Hang clean and jerk

• every drop = 5 burpees

2 minutes rest

8 minute AMRAP

Wall balls

- While 1 person works the other person holds 2 KBs

ICENI BARBELL

Clean and jerk + fun

COMPETE CLASS

Skill work EMOM

• pick 2 weaknesses and we spend some quality time on them
• perfect time to get some tips from others and try new things

something sweaty

SUNDAY

STRENGTH CLASS

In a pair

800m plate carry

• If you need to strap plates together with bands then do so.
• make this heavy. If you finish fresh you should have gone heavier.

Back squat

Build to a heavy 3

Tier flip practice. 

faces in a a team once you've all had a go.

ICENI WAY PROGRAM 29-05