CrossFit Iceni ICENI WAY PROGRAM 10-07

ICENI WAY PROGRAM 10-07

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post gymnastics gun show with some ok athletes in a basement 

 

MONDAY

MAIN CLASS

Front squats (from the ground)

  • 6x6 
  • take a couple of sets to build to a good working weight that you don't find easy for 6 reps before starting your first working set. 

For time:

5 power cleans

30 hand release push ups

10 power cleans

30 toes to bar

15 power cleans

30 pull ups

20 power cleans

30 Sit ups / v ups

25 power cleans

30 box jumps 

30 power cleans

 

 

TUESDAY

CROSSFIT CARDIO

20xEMOM

  1. 40 seconds hard row
  2. 40 seconds ME plate steps

20xEMOM

  1. 40 seconds hard ski
  2. 40 seconds Air squats

 

MAIN CLASS

Pull up progressions / strength work

  • scapular retraction work
  • 3x10 bottom 1/2 pull ups
  • 5x5 strict pull ups / strict chest to bar pull ups
  • 5x 10 second chin above bar hold
  • 5x slow as posible negatives
  • Single arm bent over rows (KBs) 3x10/10

For time:

100 double under buy in,

5 Rounds:

5 Shoulder press

10 Burpees over bar

10 shoulder press

10 Burpees over bar

15 shoulder press

10 Burpees over bar

20 shoulder press

800m run buyout

 

RUNNING CLUB

4x200m

building the pace up to your 400m pace

8x 400m 

60 seconds rest between each effort

2 minutes rest.

800m cool down at slow recovery pace

 

 

WEDNESDAY

MAIN CLASS 

8x 20 seconds on 40 seconds off

hang power clean 40/30

2 minutes rest - to increase the weight

8x 20 seconds on 40 seconds off

hang power clean 60/40

Handstand walking conditioning

3 Rounds

1 minute max effort wall facing handstand

30 seconds

1 minute max effort shoulder taps

30 seconds rest

1 minute max effort bear crawl

30 seconds rest

8x

30 second hollow hold

10 seconds rest

30 second swimming

10 seconds rest

 

ICENI BARBELL

Complex 

power clean - front squat - power jerk - split jerk

 

 

THURSDAY

CROSSFIT CARDIO

10 minute 

800m Run

AMRAP

5 burpees

10 wall balls

15 sit ups

3 minutes rest

10 minutes

800m Run

AMRAP

5 Burpees

10 box jumps / step overs

15 KB swings 20/12

3 minutes rest

10 minutes

800m run AMRAP

AMRAP

5 burpees

10 push ups

15 air squats

 

MAIN CLASS

Toes to bar progressions

10/15 minutes spent breaking down the movement and looking at areas that will help you improve.

100 toes to bar For time

EMOM

10 air squats

Bear crawls / handstand walks

8x20m “you go i go”

5 Rounds

300m run

20 KB swings 24/16

10 burpees

  • 30 seconds rest between rounds

 

RUNNING CLUB

1x 800m

2 minutes rest

2x 400m 30 seconds rest

2 minutes rest

4x 200m 45 seconds rest

2 minutes rest

8x 100m 60 seconds rest

- aiming to increase the sleep with each distance

 

 

FRIDAY

MAIN CLASS

Snatch grip deadlift

8x3

  • all reps controlled and holding a solid back angle. 
  • focus is getting the chest up in the start position and holding that position through the first pull.

Snatch - 10 minutes work

  • 3 reps at a time.
  • focus is on solid technique 
  • all reps should be controlled. you shouldn't get anywhere near failure during this session.

21/15/9

Deadlifts 100/70

Box jumps 30/24

for time

100 push ups

100 air squats

100 sit ups

 

 

SATURDAY

 

 

ROWING AT BOADACIA!

 

SUNDAY

STRENGTH CLASS

Back squats!

6x6

Tempo:

3 second down

3 seconds at the bottom

0 seconds on the way up

1 second at the top.

  • keep the weight down and focus not the tempo during each rep. 
  • as you get to the bottom of the squat don't drop into your bottom position.

EMOMx10

  1. 10 single leg deadlifts left leg
  2. 10 single leg deadlifts right leg

EMOMx10

  1. 10 single arm strict press left arm
  2. 10 single arm strict press right arm

Midline to finish.

 

ICENI WAY PROGRAM 10-07

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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