CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 08-01

CROSSFIT ICENI WAY PROGRAM 08-01

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MONDAY

MAIN CLASS

5 clean and jerk 60/40

10 pull ups

5 burpee box jumps

20 KB swings 24/16

10 pull ups

5 clean and jerk 60/40

30 sit ups / vups

20 KB swings 24/16

10 pull ups

5 clean and jerk 60/40

40 wall balls

30 sit ups / vups

20 KB swings 24/16

10 pull ups

5 clean and jerk 60/40

50 burpees

40 wall balls

30 sit ups / vups

20 KB swings 24/16

10 pull ups

5 clean and jerk 60/40

 

 

TUESDAY

CROSSFIT CARDIO

800m run

then

30-20-10

Goblet squats 24/26

KB swings 24/16

sit ups

then

100 wall balls

30 minute cap

 

MAIN CLASS

A.

Front squats

8/8/6/6/4/4/2/2

B.

5x 3 minutes on 90 seconds off

AMRAP

5 hang power cleans 40/30

5 burpees over the bar

10 air squats

 

RUNNING CLUB

30m steady state run

 

 

WEDNESDAY

MAIN CLASS 

A.

Snatch balance from the rack

  • 20 minutes

B.

4x

20 wall balls

10 shoulder to overhead 40/30

5 burpees over the bar

 

ICENI BARBELL

Clean and jerk

 

 

THURSDAY

CROSSFIT CARDIO

A.

3x 400m run : 1 minute rest

increasing pace each round

B.

1000m row / ski for time

C.

10m AMRAP

burpee box jumps

D. 

midline to finish

 

MAIN CLASS

Gymnastics day!

Shoulder mobility / warm ups

Kipping pull ups technique work

Pulling strength work 10/15 minutes

- rows / ring rows / pull ups /strict pull ups / chest to bar / muscle ups

Bodyweight pressing strength work 10/15 minutes

  • push ups / dips / handstand push ups

Midline to finish

 

RUNNING CLUB

5x800m jog

200m sprint

 

 

FRIDAY

MAIN CLASS

A.

Strict press

10/8/6/4/2

B.

4x 

400m run

50 air squats

C.

Bro session

Bench

curls 

rows

 

 

SATURDAY

CROSSFIT CARDIO

numbers depending

 

MAIN CLASS - TEAM WORKOUT

In pairs

6x

400m run

30 shoulder to overhead

30 front squats

 

ICENI BARBELL

snatch

 

COMPETE CLASS

 

 

SUNDAY

STRENGTH CLASS

A.

Back squats

to a heavy 5

B.

Walking lunges

5x 20 steps (holding dumbbells / kettlebells)

C.

Weighted push ups / banded / box push ups

5x5

3x max effort sets

 

CROSSFIT ICENI WAY PROGRAM 08-01

CONTACT US

CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY

Opening Times
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400

07833 448894
info@crossfiticeni.com
crossfiticeni.com
CrossFit Journal
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© 2020 Crossfit Iceni
Built by WinuSoft Web Design
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