CrossFit Iceni ICENI WAY PROGRAM TEST WEEK 1 02-01-2017

ICENI WAY PROGRAM TEST WEEK 1 02-01-2017

MONDAY

MAIN CLASS

5 minutes squat mobility

Front squat

Build to a heavy double

Drop down to 50% 

Build to a heavy single

Clean and jerk

5 minutes working on barbel cycling with a light weight

*focus and being efficient as possible as you cycle the bar

Grace (my favourite)

30 Clean and jerks for time 60/42.5

TUESDAY

CONDITIONING

8 rounds

400m run

40 sit ups

30 air squats

20 bicep curls 20/15kg (no swinging)

MAIN CLASS

Weightlifting

Snatch warm up

Build to a heavy single

Drop down to 80% and perform 2 reps EMOM for 10 minutes

The animal 

150 KB swings

every break = 30 double unders

WEDNESDAY

MAIN CLASS 

Clean and jerk

10 minutes to build to a heavy single

drop down to 80% and perform 2 reps EMOM for 10 minutes

Workout

10 thrusters 60/40

50 double unders

8 thrusters

40 double unders

6 thrusters

30 double unders

4 thrusters

20 double unders

2 thrusters

10 double unders

THURSDAY

CONDITIONING

5 rounds

400m run

30 box jumps

30 wall balls

100 abmat sit ups

MAIN CLASS

Deadlifting

Build to a heavy single

BE CAREFUL! 

*Be very conservative with the weight as you build up.

Hero workout J.T. 

21/15/9

Hand stand push ups

Dips (rings/between boxes)

Push ups

FRIDAY

MAIN CLASS

Part A

30/25/20/15/10/5

Kettlebell swings

Strict press 40/25

Toes to bar

Part B

100 burpee box jumps

for times

SATURDAY

CONDITIONING

numbers depending

MAIN CLASS - TEAM WORKOUT

In Pairs. Hero workout (with a twist)

5 round

50 KB swings

50 box jumps

400m run

50 burpees

50 wallballs

ICENI BARBELL

TOTAL

Snatch

Build to a heavy single

Back squat

Build to a heavy single

Clean

build to a heavy single

SUNDAY

STRENGTH CLASS

Back squat

10 minutes

Build to a heavy triple

Deadlift

10 minutes  

Build to a heavy triple

Strict press

10 minutes

Build to a heavy triple

ICENI WAY PROGRAM TEST WEEK 1 02-01-2017