CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 20-11

CROSSFIT ICENI WAY PROGRAM 20-11

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MONDAY

MAIN CLASS

A.

Deadlifts

  • build to a heavy single.
  • with solid form! 
  • Im not a massive fan of maxing out in the deadlift. And i never push it to the point my form goes. Be SAFE and know your limit. but have fun and lets ring the PB bell if you're feeling fresh!

B.

In Pairs

60/40/20

Box jumps

Toes to bar

Dumbbell / KB snatch

- a lot of volume int he toes to bar for those of you that are now starting to get toes to bar in workouts. so to keep in intensity up you can drop the reps down (30/20/10) to allow you to push to pace more.

C.

Sleeping lions

 

 

TUESDAY

CROSSFIT CARDIO

6x (36minutes in total)

4 minutes on 2 minutes off

200m run

25 wall balls

AMRAP

burpee box jump overs

 

MAIN CLASS

A.

Pull ups progressions / strength work

15 minutes of quality work.

B.

10/1

Hang power snatch 40/30 

Over bar burpees

C.

Midline to finish

 

RUNNING CLUB

6x 400m 2 minutes rest 

- GO HARD!

 

 

WEDNESDAY

MAIN CLASS 

A.

Overhead mobility

B.

Power jerk from the rack

  • Build to a heavy 3

C.

20 wall walks for time

  • all about spending time on your hands

D.

SPRINT!

400m run

50 pull ups

400m run

 

ICENI BARBELL

Power clean ladder

Back squat 3 RM

+ accessory jazz

 

 

THURSDAY

CROSSFIT CARDIO

20 minutes AMRAP

400m run

50 double unders

40 air squats

30 push ups

20 pull ups

20 minute AMRAP

800m run

30 shoulder to overhead 30/20

30 box jumps

400m run

15 STOH

30 BJ

 

MAIN CLASS

A.

10 minute KB AMRAP

10 KB swings

10 KB goblet squat

10 KB lunges

10 down ups

B.

Gymnastics 24x EMOM

  1. single leg step ups
  2. chin above bar hold
  3. top of the dip hold
  4. superman hold 

 

RUNNING CLUB

2x800m

4x400m

6x200m

 

 

FRIDAY

MAIN CLASS

A.

Squat cleans

  • Build to a heavy triple

B.

In Pairs

30/20/10

power cleans

hang squat cleans

split jerk / power jerk

 

 

SATURDAY

CROSSFIT CARDIO

number depending

 

MAIN CLASS - TEAM WORKOUT

Clean and jerk ladder!!!!!!

15 minutes 

In pairs

15 minute AMRAP

25 down ups

25 KB swings

25 KB squats

25 push ups

 

ICENI BARBELL

Snatch complex

Clean complex

Squats

 

COMPETE CLASS

Skill work and sweatiness 

 

 

SUNDAY

STRENGTH CLASS

Bench press 15 minutes

sets of 5 

Back squat 15 minutes

sets of 5

Bent over rows 15 minutes

sets of 5

- break up into teams of 2 or 3 and start on different exercises. 

 

 

CROSSFIT ICENI WAY PROGRAM 20-11

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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