CrossFit Iceni ICENI WAY PROGRAM 10/10

ICENI WAY PROGRAM 10/10

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MONDAY
MAIN CLASS
Weightlifting
build to a heavy
1 deadlift
1 hang squat clean
1 shoulder to overhead

Workout
2minutes work : 1minute rest
Round 1 - deadlifts
Round 2 - hang power cleans
Round 3 - front squats
Round 4 - shoulder to over head
Round 5 - deadlifts
Round 6 - hang power cleans
Round 7 - front squats
Round 8 - shoulder to over head

OPEN GYM EXTRA
3KM ROW/SKI

TUESDAY
CONDITIONING
8minute AMRAP
20 cal ski
10 deadlifts
2minutes rest

8minute AMRAP
20 cal row
10 over rower burpees
2minutes rest

8minute AMRAP
20 wall balls
10 shuttle runs
2minutes rest

8minute AMRAP
20 KB swings ruski
10 over box jumps
2minutes rest

MAIN CLASS
8minute AMRAP
20 cal ski
10 deadlifts
2minutes rest

8minute AMRAP
20 cal row
10 over rower burpees
2minutes rest

8minute AMRAP
20 wall balls
10 shuttle runs
2minutes rest

8minute AMRAP
20 KB swings ruski
10 over box jumps
2minutes rest

OPEN GYM EXTRA
Back squat
5x5
build to a weight that you find challenging for 5 reps and perform another 5 sets.
you can increase the weight as you go.

WEDNESDAY
MAIN CLASS
Skill work
double unders
5minutes on the clock

Gymnastics
toes to bar progressions
a. 3 rounds - 20 sec hollow hold, 20 sec arch hold (holding PVC)
b. 3 sets of 10 - beat swings
c. 75 toes to bar for time
*if you can do toes to bar but if you don’t have the capacity to do 75 reps then scale the number of reps to something that is more achievable.

12 minute AMRAP
20 deadlifts 80/55
30 double unders
20/10 press ups
*stay tight on the deadlifting. you will have 2 warnings. so pick a weight you know you can move well for the whole workout.

THURSDAY
CONDITIONING
6 Rounds
EMOM
1. row 10/15 cals
2. ski 10/15 cals
3. double unders 50
4. down ups 10/15
5. bear crawl
6. rest

MAIN CLASS
WARMUP
crawling
left / right / forward / backwards.

TABATA
wall facing handstand hold

SKILL WORK
10minute cap
Rope climb.
*first progression is getting the feet locked in. until you can hold yourself for 10 seconds then we won’t be going up the rope.

10-1
Shoulder to over head
over bar burpees

OPEN GYM EXTRA
75 GHD sit ups for time.
*if you haven’t used the GHD before then please ask for a demo.
*make sure you can hold a good midline position as you come back. don’t come back any further than your form will allow.
75 back extensions for time.
*make sure you are only moving at the hip. squeeze the flute and get the chest as high as you can at the top.

FRIDAY
MAIN CLASS
Weightlifting
Snatch
build to a 5RM hang snatch

crossfit games open 14.1 workout
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

75 banded good mornings

OPEN GYM EXTRA
100 ring rows for quality
100 press ups for quality

SATURDAY
CONDITIONING
30minute AMRAP
400m run
20 abmat sit ups
20 deadlifts 60/40

MAIN CLASS - TEAM WORKOUT

30minute AMRAP

In teams of 3
max effort cal row/ski
150 wall balls
100 kb swings
50 burpees

ICENI BARBELL

split jerk from the rack
build to a heavy triple
build to a heavy double
build to a heavy single

30-20-10
power clean
thrusters
power jerks

SUNDAY
STRENGTH CLASS
RETESTING!!!!
if you have never tested your 1RM and you have been squatting for a while now then this is a good time to test your 1RM.
if you dont feel ready to build to a 1RM then you can build to a heavy 5 reps in each exercise.

BACK SQUAT
DEADLIFT
STRICT PRESS/PUSH PRESS

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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