CrossFit Iceni ICENI WAY PROGRAM 7/10 - CrossFit Iceni - Colchester

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

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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