CrossFit Iceni CROSSFIT ICENI WAY PROGRAM 23-10

CROSSFIT ICENI WAY PROGRAM 23-10

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MONDAY

MAIN CLASS

A.

Back squat 

5x10

B.

Kelly

5 Rounds

400m run

30 Box jumps

30 wallballs

 

 

TUESDAY

CROSSFIT CARDIO

20 minute AMRAP

15 burpees

400m run

20 minute AMRAP

20 sit ups

15 wall balls

10 box jumps

5 burpees

 

MAIN CLASS

Strict press (from the ground)

5x10

Superset with 10 ring rows between sets

Gymnastics 15xEMOM

  1. 40 seconds ME - Top of push ups hold
  2. 40 seconds ME - Gymnastics swimming 
  3. 40 seconds ME - Chest to bar hold

For time:

30 power cleans 60/40

400m run

30 Shoulder to overhead 60/40

 

RUNNING CLUB

5x 800m

2 minutes rest between

 

 

WEDNESDAY

MAIN CLASS 

Power jerk

  • Focus is getting used to dropping under the bar.
  • using the legs to power the bar up and then dropping under and catching the bar with straight locked out arms

Conditioning

24xEMOM

  1. 40 second shuttle run
  2. 40 second row/ski
  3. 40 second 10 KB swings ME bear crawl

 

ICENI BARBELL

Power clean

12 minutes to build to a touch and go triple

Front squat from the ground

12 minutes to build to a heavy triple 

Split jerk

12 minutes to build to a heavy triple

  • warm up all 3 movements before you set the clock to go. 
  • no rest between movements. go straight form one to the next.

 

 

THURSDAY

CROSSFIT CARDIO

10x

2 minutes on 2 minutes off

A.

1 minute max effort row

1 minute max down ups

B.

1 minute max ski

1 minute max wall balls

- alternate between A/B each round. 

 

MAIN CLASS

INTERVALS

4x

3 minutes on : 2 minutes off

20 KB swings

10 Shuttle runs

Max effort burpees

10/1

Squat cleans

High box jumps

strict pull ups (negatives as todays scaling option or ring rows)

 

RUNNING CLUB

10x 400m

- 90 seconds between

 

 

FRIDAY

MAIN CLASS

Lunges (step back warm - bar in from rack)

5x16 stap

Rackie (running Jackie)

800m run

50 empty bar thrusters

30 pull ups

Midline to finish 

 

 

SATURDAY

CROSSFIT CARDIO

number depending

 

MAIN CLASS - TEAM WORKOUT

Front squat (from the ground)

build to a heavy 3

In Pairs

50 wallballs

50 kb swings

50 box jumps

50 sit ups

50 burpees

50 sit ups

50 box jumps

50 kb swings

50 wallballs

 

ICENI BARBELL

snatch complex

3 touch and go squat snatch

Clean and jerk complex

2 hang cleans

1 split jerk

 

COMPETE CLASS

Mash ups

3/4 different workouts.

 

 

SUNDAY

STRENGTH CLASS

Back squats

-  heavy singles. with a 3 second pause in the bottom position

-  10/15 push ups between sets

Deadlift

  • Heavy singles
  • 10 ring rows between sets

Push press

  • Heavy 3s
  • 3 high box jumps between sets

 

 

CROSSFIT ICENI WAY PROGRAM 23-10

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
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