CrossFit Iceni ICENI WAY PROGRAM 22/08

ICENI WAY PROGRAM 22/08

MONDAY
MAIN CLASS

WARM UP
empty bar squat clean and power jerk.

FRONT SQUAT
10-1
*Start light on your first set.
*This is 10 sets in total.
*As the weight increases the reps come down by 1 each set. if you don’t increase the weight then you repeat the same set as before.

WORKOUT
double “grace” (for time)
60 power clean and power jerks
*focus is on cycling the bar for multiple reps. but break the reps up into manageable chunks. don’t get to the point where you burn out and resort to doing singles. even if it takes you that little bit longer to rest between sets.

TUESDAY

CONDITIONING
40EMOM
1. burpees
2. box jumps
3. cals (ski/row)
4. rest
*you pick your numbers for each exercise. once you pick a number you have to do your best to stick to that number of reps for the whole workout. so pick wisely.

MAIN CLASS

MOBILITY
hamstrings

GYMNASTICS
1 minute - Hollow hold
30 seconds - max effort v ups
1 minute - arch hold
30 seconds - max effort arch pulses.

Toes to bar progressions. 10 minute cap
- beat swing (hollow / arch position)
- beat swing into knee tucks
- toes to bar. knee tuck then kick the bar

WORKOUT
8 rounds
2:1
15 wall balls
10 hang power cleans

WEDNESDAY

MAIN CLASS

SNATCH 30minutes
-snatch warm up from ground/mid shin
-build to a heavy 3. reps must be completed not as touch and go. but without taking your hands off the barbell.

WORKOUT
10x E2MOM
3 power snatch
250m run
*shorten distance of the run to allow for some rest period if needs be

THURSDAY

CONDITIONING
5 Rounds
400m run
50 air squats
200m run
25 KB swings

EXTRA TIME
midline work

MAIN CLASS
GYMNASTICS
PULL UP PROGRESSIONS
20 minutes

WORKOUT
100/80/60/40/20
double unders
50/40/30/20/10
abmat sit ups
25/20/15/10/5
empty bar thrusters

FRIDAY

MAIN CLASS

8 minute AMRAP
200m run
21 wall balls
15 press ups
9 STOH

8 minute AMRAP
200m run
15 KB swings (russian)
15 goblet squats
30 walking lunges

8 minute AMRAP
200m run
30 v ups
20 toe touches
10 down ups

SATURDAY
CONDITIONING
8 rounds
2minute on : 1minute off
5 burpees
10 box jumps
15 wall balls
*start each round from the beginning and try to match your score each round.

MAIN CLASS - TEAM WORKOUT
40minutes “YOU GO I GO”

5 rounds (each)
10 clean and jerks
10 over bar burpees

5 rounds (each)
200m run
25 deadlifts

5 rounds (each)
5 pull ups
10 press ups
15 air squats

ICENI BARBELL
CLEAN JERK
build to a heavy
1 squat clean + 2 front squats + 3 split jerks

Every 30 seconds for 20minutes
1 squat clean + 1 split jerk

SUNDAY
OPEN DAY!!

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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