ICENI WAY PROGRAM 7/10 - CrossFit Iceni - Colchester
MONDAY
MAIN CLASS
Crossfit on Crossfit
5 rounds
10 burpees
10 toes to bar / 15 toes to post
4 rounds
20 deadlifts (light weight)
40 air squats
3 rounds
5 wall walks
200m run
2 rounds
30 abmat sit ups
20 box jumps
1 rounds
100 walking lunges
*upscale to over head walking lunges
<iframe width="560" height="315" src="https://www.youtube.com/embed/OxOUUsrNyDU" frameborder="0" allowfullscreen></iframe>
TUESDAY
CONDITIONING
30minute AMRAP
200m run
20 box jumps
20 press ups
20 jumping lunges
MAIN CLASS
Pulling strength
10x10 ring row/flat bar rows.
*rest as needed between the sets
*keep the body tight throughout the set. if you start to tire then make it easier by scaling the load not by raising the hips to gain momentum
Karen (i will be joining in the one of the evening classes to do my 516 wall balls. If you want to join me in a team then your company would be greatly appreciated)
individual - 150 wall balls for time
pairs - 300 for time
crazy people in a team - 516 for time. (i will be doing this live on our Facebook page too. I think)
WEDNESDAY
MAIN CLASS
Deadlifting
Build to a heavy 5 - no belts or straps
drop to 70% and perform 50 reps.
*Golf rules. Meaning that your score is the amount of sets it takes to complete the reps. The lower the number then better.
20minutes EMOM
odd 10 kettle bell swings 10 box jumps (no rebounding)
even 10 burpees (sprint!)
OPEN GYM
Annie
50-40-30-20-10
double unders
abmat sit ups
THURSDAY
CONDITIONING
10minutes steady state cardio
row-bike-ski-run
10 rounds
1minute on 1minute off
AMRAP
5 burpee box jump
10 wall balls
MAIN CLASS
Skill work
Turkish get ups
Workout
5 rounds
50 double unders
40 kb swings
30 step out lunges
20 goblet squats
10 burpees over the KB
FRIDAY
MAIN CLASS
Power clean and power jerk
10EMOM
3/2/1reps
10-1
power clean
power jerk
SATURDAY
CONDITIONING
numbers depending
MAIN CLASS - TEAM WORKOUT
Workout 1
3 rounds
50 burpees
50 shoulder to over head
Workout 2
3rounds
800m run (200/200)
60 wallballs
60 box jumps
ICENI BARBELL
barbell cycling
everything clean and jerk related
muscle cleans
hang power cleans
power cleans
hang squat cleans
squat cleans
front squats
push press
power jerk
slip jerk
power cluster
power clean power jerk
thruster
clusters
SUNDAY
STRENGTH CLASS
Front Squat
5x5
build to a heavy set of 5 and then perform a further 5 sets.
strict press
build to a 1RM
drop to 50% and perform 50 more reps. break as needed. If you start to break at the midline and lean back then either rest or drop the weight further. You may use Kettlebells or dumbbells for these reps too.
Ring rows
10x10
set as needed between sets
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400