CrossFit Iceni ICENI WAY PROGRAM 05/09

ICENI WAY PROGRAM 05/09

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MONDAY
MAIN CLASS
warm up - barbell cycling work
Hang power clean + push press
50 reps at a light weight
-focus on keeping the bar close to the body with and upright torso during the clean. And then going straight into the push press when you catch the hang power clean. There shouldn’t be a long pause on the shoulder where you are stood still.

Build to a heavy - 3 hang power cleans + 3 push press

workout. (example weights)
30 clean and jerks (60/35)
20 clean and jerks (80/55)
10 clean and jerks (100/75)
20 clean and jerks (80/55)
30 clean and jerks (60/35)
-pick 3 weights that you know you can move well but at the same time will also challenge you. i would rather you went that little bit heavier and go a little slower to maintain solid form through all lifts.

TUESDAY
CONDITIONING
50 - 40 - 30 - 20 - 10
Kettle bell swings (american type)
Air squats
Over box jumps

midline work

MAIN CLASS
gymnastics conditioning
5 rounds for quality not for time!
5 wall walks
10 deficit press ups
15 V-ups

workout
8 rounds - 90on:30off seconds
AMRAP
30 double unders
15 KB swings

WEDNESDAY
MAIN CLASS
Front squats
Build to a heavy 1-5, with a 3 second pause in the bottom position.

GYMNASTICS
50 burpee muscle up for time
scalings:
ring muscle ups
bar muscle ups
chest to bar pull ups
pull ups
jumping pull ups with a second hold with chin above bar
jumping pull up
ring rows/bar across rack

8 rounds
20 second v ups
10 second hollow hold

THURSDAY
CONDITIONING
3 rounds
500m run (sign at the end of the road and back)
100m bear crawl (5 lengths of the box)
250m run (the old 200m point)
50 air squats
125m run (to the road and back. complete guess)
25 v-ups

MAIN CLASS
Overhead mobility
chest opener

Overhead squat warm up
Snatch warm up
Hang Squat snatch
Build to a daily max
(even if you have to catch the bar high and then ride it down into the bottom of your overhead squat then this is something we need to work on)

12minute AMRAP
With 1 KB
10 shoulder to overhead
10m overhead walk
10 front squats
10m front rack lunges
*10 burpee penalty if you drop the KB during the round.

FRIDAY
MAIN CLASS
10 minute am rap
10 box jump
20 sit ups
10 press ups

5 minutes rest (set up for next workout)

10 minute AMRAP
10 wall balls
10 jumping lunges
10 burpees

5 minutes rest (set up for next workout)

10 minute AMRAP
200m run
50m bear crawl

SATURDAY
CONDITIONING
complete 10km
row / ski / run

MAIN CLASS - TEAM WORKOUT

5 minutes max effort
60 dead lifts - ME Burpees
1 minutes rest
5 minutes
60 power cleans - ME Burpees
1 minutes rest
5 minutes
60 front squats - ME Burpees
1 minutes rest
5 minutes
60 Shoulder to overhead - ME Burpees
1 minutes rest
5 minutes
ME clean and jerks

ICENI BARBELL
Power clean + Hang squat clean + Push press + Split jerk

Hang power clean + STOH
example weights
30 - 30kg
27 - 35kg
24 - 40kg
21 - 45kg
18 - 50kg
15 - 55kg
12 - 60kg
9 - 65kg
6 - 70kg
3 - 75kg
- first you perform all the hang cleans and then the shoulder to overhead. Once you have completes the round then you increase the weight

SUNDAY
STRENGTH CLASS
Back squat.
build to a heavy 5 reps
drop to 60/70% perform 50 reps with a 1 second pause in the bottom position. break as needed.

10-1
left arm kettlebell strict press
right arm kettlebell strict press
left arm kettlebell bent over row
right arm kettlebell bent over row

3x 250m Farmers walk (e.g. 2x24kbs)

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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Built by WinuSoft Web Design
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