CrossFit Iceni ICENI WAY PROGRAM 03-07

ICENI WAY PROGRAM 03-07

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MONDAY

MAIN CLASS

Handstand Push ups

5x10

- find a option that you can work at comfortably.

Front Squats from the ground

  • Build to a heavy 5

21/15/9

Front squats

400m run after each set each set. 

- set can be broken as needed

 

 

TUESDAY

CROSSFIT CARDIO

800m run

50 wall balls

30 ring rows

400m run

25 wall balls

15 ring rows (make these harder than the first set)

5 minutes rest

800m run

50 KB swings

30 sit ups

400m run

25 KB swings

15 toes to bar

5 minutes rest

800m run

50 push ups

30 deadlifts 60/40

400m run

25 push ups

15 deadlifts

 

MAIN CLASS

3x400m run

  • first run as a group and at a very steady pace
  • second pick up the pace slightly on the way out and then pick the pace up again on the final 100
  • last 400 is a max effort all out sprint!

Snatch

- warm up to a weight you can move well

9/7/5

Squat snatch

Bar muscle ups

12 minutes cap

40/30/20/10

Wall balls

20/15/10/5

Strict pull ups

 

RUNNING CLUB - 1800

50/40/30/20/10

Air squats

400m run after each set of squats.

 

 

WEDNESDAY

MAIN CLASS 

Back squats

Build to a heavy Triple

  • dont build until complete failure. build until that triple becomes a double and you doubt you'll get that last rep.

8 Rounds 

20 seconds - wall facing handstand hold

10 seconds - rest

20 seconds - chin above bar hold

10 seconds - rest

2 minutes rest

8 Rounds

20 seconds - Bear crawl (SLOW!)

10 seconds - rest

20 seconds - Jumping lunges

10 seconds - rest

2 minutes rest

8 Rounds

20 seconds - Bicep Curls (either with a bar or bands)

10 seconds - rest

20 seconds - Dips (between boxes and make these really each with feel on the floor)

10 seconds - rest

 

ICENI BARBELL

All things Shoulder to overhead

 

 

THURSDAY

CROSSFIT CARDIO

10x 2 minutes on : 2 minutes off

Rounds 1

200m run

Max effort burpees

Round 2 

250m Ski/Run

Max effort Wall balls

  • Alternate between rounds 1/2
  • reduce or increase the run/ski/row to last around 1 minute at a good pace.

 

MAIN CLASS

Weightlifting

1 Power clean + 5 Push press

  • Build to a heavy 
  • Drop down to 70/80%

30 Hang power Clusters For time

In a Pair

100 Toes to bar

  • partner must be holding 2 KB’s before you can begin your set of toes to bar

100 Abmat sit ups

  • partner must be holding a handstand against the wall before you can begin your set

 

RUNNING CLUB - 1800

Fartlec (speed play)

30 minutes

100m walk

200m jog

100m strint

200m jog 

 

 

FRIDAY

MAIN CLASS

Something Different

Plate carry 

  • find a weight you can carry comfortably for 20+ meters.
  • You can use bands to attach plates together for more weight if needed.
  • plate is bear huge and help to the chest

5 minutes Max effort carry. In a pair.

3 minutes Max effort hold. In your pair.

24xEMOM

  1. 40 seconds Bear Crawl
  2. 40 seconds Burpee box jumps
  3. 40 seconds Ski/Row
  4. 40 seconds 10KB swings + ME Plate steps

 

 

SATURDAY

CROSSFIT CARDIO

number depending

 

MAIN CLASS - TEAM WORKOUT

In a Pair

800m run (4x200m)

100 wall balls

50 KB swings 

30 pull ups

400m run (2x200m)

50 wallballs

25 KB swings

15 pull ups

5 minutes rest

800m run

50 hang power cleans 40/30

30 push press

400m run

25 hang power cleans

15 shoulder to over head

 

ICENI BARBELL

Snatch ladder

 

COMPETE CLASS

CWOSFWIT

 

 

SUNDAY

STRENGTH CLASS

Walking lunges - Barbell in front rack

10m

  • Build in weight until you get to a manageable weight that you can control but at the same time will challenge you.

Push press

5 Minute Power out challenge

  • Score = Weight x reps
  • You pick the weight. 

Tier Flip Chain.

10 Minutes Max effort Tier flip. 

  • 10 Air squats after each attempt.

 

ICENI WAY PROGRAM 03-07

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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