CrossFit Iceni ICENI WAY PROGRAM 3/10

ICENI WAY PROGRAM 3/10

MONDAY
MAIN CLASS
2minutes on : 1minute off

Rounds 1-3
row 300m
max effort burpees

Rounds 4-6
ski 300m
max effort wall balls

Rounds 7-9
200m run
max effort KB swings

Rounds 10-12
40 Vups
max effort bear crawl

TUESDAY
CONDITIONING
40minute EMOM
1. Row/ski (pick a number of cals that you can comfortably hit each round)
2. Shuttle run 10m (pick a number that you can comfortably hit each round)
3. down ups (pick a number that you can comfortably hit each round)
4. double unders

MAIN CLASS
A-B warm up

DT TRAINING
12/10/8/6/4/2
dead lifts
hang power cleans
power jerk

MIDLINE
3minute hollow hold.
*you can break this up. but only a quick shake off and then back to work

WEDNESDAY
MAIN CLASS
Warm up - rowling / skiling 15minute cap
*in one effort you have to try and stop as close to 100m as possible. if for example you land on 95m your penalty is to perform 5 burpees.

5 rounds
1minute max effort - shuttle runs
1minute max effort - pull ups
1minute max effort - ski
1minute max effort - hollow hold
1minute max effort - box jumps

THURSDAY
CONDITIONING
10minute emom
200m row. pick a number that you can hit in under 45 seconds at a good pace. this isn’t 100% efforts

3minutes rest

10minute emom
200m ski

3minute rest

10minute mom
200m run

MAIN CLASS
Handstand drills warm up

GYMNASTICS
15minutes of pull up progressions

WORKOUT
30 chest to bar pull ups
200m run
15 squat cleans 60/40
400m run
15 squat cleans 60/40
200m run
30 chest to bar pull ups

FRIDAY
MAIN CLASS
A-B warm up

SNATCH
1 snatch dead lift
1 hang snatch pull
1 hang snatch

workout
5minute window
500m run
1 round of cindy
AMRAP Shoulder to over head 60/40
2minute rest

5minute window
400m run
2 rounds of cindy
AMRAP STOH
2minutes rest

5minute window
300m run
3 rounds of cindy
AMRAP STOH
finish!

SATURDAY
CONDITIONING
partner row / ski / rowing workout.
*numbers depending

MAIN CLASS - TEAM WORKOUT
MAX OUT!
CLEAN AND JERK

20m ARMAP
you go i go
1 of the following complex
3 power cleans
3 power jerks

ICENI BARBELL

SNATCH
EMOM 12
1 power snatch

EMOM 12
1 squat clean

EMOM 12
1 power clean
1 power jerk
1 split jerk

SUNDAY
STRENGTH CLASS

push press
build to a 1RM
drop to 50%
build to a 5 RM
drop to 50%
build to a 10 RM

5 round
10 right arm ring row
10 right arm ring row
*keeping the shoulders straight on. don’t twist as you pull or lowing yourself back down.

10minute EMOM
odd: 10 single leg deadlifts left leg
even: 10 single leg deadlifts right leg
keep this light and take it slowly. if done correctly your ass should be on FIRE!!!!

max effort Bicep curls
empty bar