CrossFit Iceni ICENI WAY PROGRAM 13-02

ICENI WAY PROGRAM 13-02

IMG_5979

Follow us on: https://twitter.com/cficeni
on: https://www.instagram.com/crossfit_iceni/
on: https://www.facebook.com/Crossfiticeni/
on: https://www.youtube.com/channel/UCrno2p3NSqEHreFpwSWMweQ

MONDAY
MAIN CLASS
10 minute Turkish Get Up technique work

10 minutes to build to a Heavy in the complex:
3 power cleans + 3 front squats
sets must be performed unbroken.

18 minute EMOM
5 power cleans + 5 front squats (light and fast)
1 Round of Cindy (5 pull ups, 10 press ups, 15 air squats)
12/10 cal Row/ski (alternate each round) *scale up the cals if needed!

IMG_6211

TUESDAY
CONDITIONING
16 minute EMOM
odd. 10 cal ski
even. 15 wall balls

16 minute EMOM
odd. 10 cal row
even. 15 box jumps

MAIN CLASS
Push press (from the rack)
Build to a heavy 3 (with a 3 second pause at the top of each rep)
Drop to 80% and perform 20 more reps (with a 1 second pause at the top of each rep)

Workout.
4 rounds for time of:
95-lb. power snatches, 20 reps
50 double-unders

IMG_6239

WEDNESDAY
MAIN CLASS
10x10 Thrusters
Keep this really light and work on your transition between reps. There should be no pausing between reps.
Ideally squat clean the bar from the ground to go straight into the first rep.

Workouts
EMOM 10 minutes
10 Power Cleans (155/105#)
10 Hand release push ups. (up scale to Kipping HSPU if needed)

Extra time = Midline work.

ICENI BARBELL
5x 10 over head squats
keep it light and work on your positioning. not letting the bar come too far forwards as you come down into the squat.
work on the control on the bottom position before standing back up again.

Hang Snatch
Build to a heavy.
Drop down to 60% and perform
Hang Squat snatch “Isabel” (30 reps for time)

IMG_6242

THURSDAY
CONDITIONING
30minutes EMOM
10 shuttle rounds
50 double ups
10 burpee box jumps

10 minutes midline work

MAIN CLASS
Back Squat.
20/18/16/14/12/10
Increasing the weight with each set.

20minute time cap
150 wall balls for time
Every minute complete 3/5 burpees
- The first minute starts with burpees before you complete as many wall balls in the remaining time.

IMG_6251

FRIDAY
MAIN CLASS
Deadlifting.
EMOM 10 minutes
10 reps.
-all reps must be touch and go. No resting on the ground during the sets

Workout.
8 Rounds - 2 minutes on : 2 minutes off
A.
250/200m Ski
20 Air squats
Max effort burpees

B.
250/200m Row
Max effort wall balls

*alternate between A and B

IMG_6199

SATURDAY
CONDITIONING
Intervals.
Numbers depending

MAIN CLASS - TEAM WORKOUT
In Teams of 3.
15 minutes
Max Effort Ski (for calories)
Wall balls for rep (1 unbroken set before changing. meaning you cant do 5, rest and then go again.)
Box jumps (for reps)

15 minutes Max effort Row (for calories)
Deadlift hold (person on the rower can only row when the bar is off the ground)
Overhead hold (person can only row when both bars are in position)

ICENI BARBELL
Snatch Session
Technical breakdown.
heavy snatch pulls
power snatches
overhead squats

COMPETE CLASS
Open prep / Skill work.

SUNDAY
STRENGTH CLASS
12 minutes to find.
5 RM Deadlift.

12 minutes to find.
5 RM Bench Press.

12 minutes to find.
5 RM Front squat.

Break up into groups and work together.

ICENI WAY PROGRAM 13-02

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
© 2020 Crossfit Iceni · Built by WinuSoft Web Design
© 2020 Crossfit Iceni
Built by WinuSoft Web Design
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram