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
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
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
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
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
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
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400