CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 18-09

CROSSFIT ICENI WAY PROGRAM 18-09

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MONDAY

MAIN CLASS

A.

Front squats

- build to a heavy 3

B.

Grace

30 clean and jerks for time.

rest 5 minutes and repeat.

 

 

TUESDAY

CROSSFIT CARDIO

400m run

50 burpees

400m run

50 wallballs

400m run

50 russian kb swings 24/16

400m run

50 sit ups

400m run

50 box jumps

400m run

 

MAIN CLASS

A.

40 minute cap

800m run

10 rounds for time

5 strict pull ups

10 push ups

30 double unders

In the remaining time:

build to a heavy squat clean and split jerk

 

RUNNING CLUB

(from crossfit.com)

4 Rounds each for time 

800m run

Rest as needed

 

 

WEDNESDAY

MAIN CLASS 

A.

Movement focus. 

Overhead squat

B.

Nancy

5 Rounds 

15 overhead squats

400m run

 

ICENI BARBELL

Squat Clean ladder

30 minutes

and then accessory work

 

 

THURSDAY

CROSSFIT CARDIO

20,19,18,17,16,15….1

Burpee box jumps

200m run between sets

 

MAIN CLASS

A.

Strict press

  • Build to a heavy 3
  • build to a heavy single

B. 

1 strict press + 2 push press + 3 power jerk

5x

C.

In pairs

30/20/10

hang power cleans

front squats

shoulder to overhead

 

RUNNING CLUB

5x

100m strint

100m walk

3 minutes rest and then repeat

 

 

FRIDAY

MAIN CLASS

A.

800m for time

B.

1RM hang power snatch

C.

21/15/9

Toes to bar

Deadlift 100/75

D.

midline to finish

 

 

SATURDAY

CROSSFIT CARDIO

numbers depending

 

MAIN CLASS - TEAM WORKOUT

Hero workout

“Loredo”

6 rounds for time

24 squats

24 push ups

24 walking lunge steps

400m run

 

ICENI BARBELL

Bulgarian Total

Snatch

- to a 1RM

Back squat

- to a 1RM

Power clean

- to a 1RM

COMPETE CLASS

 

 

SUNDAY

STRENGTH CLASS

Rumainian deadlifts

3x 15

- keep these light and focus on the hip hinging movement.

Weighted push ups

  • build to a 5 RM
  • with plates on back.
  • use a friend to help load plates and take them off. as well as support them during.

Bent over rows (barbell)

  • 3x 12 (as a challenging weight)
  • 1x ME (drop the weight down for this set)

Box jumps

5x5

60 seconds rest between

  • use plates and boxes to work to a good hight. 
  • no rebounding you have to step down reset and go again.
  • if you jump onto a 5 kg plate that is fine. i want you to leave the ground with both feet.

CROSSFIT ICENI WAY PROGRAM 18-09

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
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