CrossFit Iceni ICENI WAY PROGRAM 1-5-17

ICENI WAY PROGRAM 1-5-17

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MONDAY
MAIN CLASS
In pairs

2 Rounds
400m run
100 wallballs
400m run
100 KB swings
400m run
8 Rounds “Cindy” (5 pull ups 10 push ups 15 air squats)

TUESDAY
CROSSFIT CARDIO
10 Rounds 90 seconds on : 90 seconds off.
Each round alternate.
Shuttle runs
wall balls

MAIN CLASS
Squat clean / Front squat / Jerk
build to a heavy single

75 strict press

50-40-30-20-10
double unders
sit ups

WEDNESDAY
MAIN CLASS
French Throwdown Qualifier 4

Part A :
Max Reps in 2 minutes of
Shoulder to Overhead 52.5/35KG
Then
Part B :
8MIN Time Cap
100 Double Unders
21 Burpee box jumps
75 Double Unders
15 Burpee box jumps
50 Double Unders
9 Burpee box jumps

Pull up progressions + Midline
5 rounds
15 strict pull ups
30 seated leg raises

ICENI BARBELL
Clean and jerk focus

THURSDAY
CROSSFIT CARDIO
40 minute EMOM
Calorie Row 16/12/10/8
30 double unders 10 KB swings
Burpee box jumps 10/8/6
Rest

Work hard to hit the number of calories and burpees each round.

MAIN CLASS
Snatch
EMOM 10 minutes
6 Hang power snatch

TABATA (each)
Hand stand hold
Pinch hold
Hollow hold
Jumping lunges

FRIDAY
MAIN CLASS
a) EMOM x 10
6 Squat cleans @60/40kg

b) For time:
Run 200m
21 Front Squats @60/40kg
21 Box jumps 24/20"
Run 200m
15 Front Squats
15 Box jumps
Run 200m
9 Front Squats
9 Box jumps

SATURDAY
CROSSFIT CARDIO
numbers depending

MAIN CLASS - TEAM WORKOUT
TBC

ICENI BARBELL
snatch focus

COMPETE CLASS
Big mash.
We will stick a few workouts on the board and make our way through them. Everyone welcome to join in. The more the merrier.

SUNDAY
STRENGTH CLASS
Deadlifting
8x10
start at 50% and you can build up with each rounds.
light contact with the ground between reps.
no belts or strap.
90 second rest between each set.

Single leg work
100 box step ups
hold a plate if needed. but the aim is to control every rep.

midline to finish

ICENI WAY PROGRAM 1-5-17

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
CrossFit Journal
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© 2020 Crossfit Iceni
Built by WinuSoft Web Design
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