CrossFit Iceni ICENI WAY PROGRAM 31-07

ICENI WAY PROGRAM 31-07

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MONDAY

MAIN CLASS

20 minutes of Solid work. 

Single Arm KB strict press

  • 10 + 10

Single Arm bent over row

  • 10+10

Single leg Step ups

  • 10+10

B. 

20 Minute AMRAP

400m run

40 push ups

20 KB swings

200m run

20 push ups

10 KB swings

 

 

TUESDAY

CROSSFIT CARDIO

20x EMOM

  1. 40s Max Effort Row 
  2. 40s ME Wall balls

20x EMOM

  1. 40s ME Ski
  2. 40s ME Air squats

 

MAIN CLASS

In 3s

5k row

  • you must complete 15 push ups before you get back on the rower 

In 3s 

5k ski

  • you must complete 10 wall balls before you get back on the skier 
  • GO HARD ON THE MACHINES!!!!

 

RUNNING CLUB

10 rounds for time

300m run

100m walk

- 4k total

 

 

WEDNESDAY

MAIN CLASS 

A.

Movement Focus - Air squat / Back squat

  • Break down of the movement.
  • Build to a Heavy single. You much keep solid for during every single rep.
  • Dont worry if you don't PB. The aim of this session is to squat better when you walk out the door.

B.

Conditioning

24xEMOM

  1. 45s Row / Ski
  2. 45s Shuttle runs
  3. 45s Burpees 

 

ICENI BARBELL

Snatch pull + snatch

Snatch pulls

 

 

THURSDAY

CROSSFIT CARDIO

10 minute AMRAP

30 Double unders

10 KB swings

10 minute AMRAP

20 air squats

10 push ups

15 minute AMRAP

100m run

5 burpees

  • add 5 burpees each round

 

MAIN CLASS

A.

Pull ups strength work.

  • 3 minutes max effort (ME) strict chin ups
  • 3x ME Partner / box assisted chin above bar hold
  • 3x 10/15 bottom half pull ups
  • 1x ME ring rows (keep these strict)
  • 1x ME bicep curls

B.

60 Thrusters for time  RX 42.5/30  RX+ 60/40

- every drop = 400m run

 

RUNNING CLUB

8x Every 3 minutes 

400/300/200m run for time

recovery pace burpees in remaining time.

 

 

FRIDAY

MAIN CLASS

A.

3x (22minutes)

In Pairs 2 minutes on 30 seconds off

  1. ME Rope climbs
  2. ME Push ups
  3. ME Hollow hold

B.

In Pairs (20 minute cap)

2-4-6-8-10……

Power cleans

Shoulder to overhead

Over bar burpees

 

 

SATURDAY

CROSSFIT CARDIO

Numbers depending

 

MAIN CLASS - TEAM WORKOUT

20 minute cap

In 3s

500 cal Ski

  • Change every 10/15/20 cals 
  • 50 down up + power cleans during rest period (each)

20 minute cap

In 3s

5,000m Row

  • Change every 150/200/250m
  • 100 push ups during rest period (each)

 

ICENI BARBELL

Build to 90% snatch

Build to 90% split jerk from the rack

Build to 90% Front squats

 

COMPETE CLASS

More weight light than you can shake a stick at

 

 

SUNDAY

STRENGTH CLASS

Strict press

  • Build to a heavy 3

Push press

  • Build to a heavy 3

Ring rows / Bar across rack / kids bar

  • 3x Max effort sets

Walking lunges

5x12 (building weight each round)

 

ICENI WAY PROGRAM 31-07

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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