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
MAIN CLASS
Front squats
10//8//6//4//2/
Hand stand push up progression between each set
5/10 reps
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
EMOM24
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
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
something sweaty
SUNDAY
STRENGTH CLASS
In a pair
800m plate carry
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400