CrossFit Iceni ICENI WAY PROGRAM 5-12 CrossFit Iceni - Colchester

ICENI WAY PROGRAM 5-12 CrossFit Iceni - Colchester

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MONDAY

MAIN CLASS

Strength

Push press (from the rack)

10-1

*start at a light weight for the first set and slowly build up the weight with each set until you reach a heavy single rep.  

Workout

“T.U.P.”

15/12/9/6/3

Power cleans 60/40

Pull ups

Front squats 60/40

Pull ups

OPEN GYM

Tabata top of the dip hold (straight arm. feet in front)

Tabata hollow hold

50 shoulder taps (either in a press up position/feet on a box/wall facing handstand)

TUESDAY

CONDITIONING

40 minute EMOM

1 - 10 down ups

2 - 15 KB swing

3 - 20 wallballs

4 - REST

MAIN CLASS

Weightlifting

Snatch

1 rep every 20 seconds for 30 reps

*pick a weight that allows you to move well but at the same time challenges you.

*if you can full squat snatch then i want you to keep it light and work on speed under the bar with a SMOOTH transition. NO HUMPING THE BAR

Workout

Bergeron beep test

Every minute on the minute until failure complete:

7 thruster 40/30

7 pull ups

7 burpees

20minute cap

*if you fail to complete the round then rest 1 minute and the start again. Your score is the amount of rounds you complete in the 20 minutes

*scale to a number that allows you to get the round in comfortably. e.g. 5/5/5 4/4/4 3/3/3…..

OPEN GYM

5 rounds

20 second chin above the bar hold

10 seconds rest

20 second handstand hold

10 seconds rest

WEDNESDAY

MAIN CLASS 

500m row for time

500m ski for time

Gymnastics / pull up strength work

5 sets

10/30 second chin above bar hold (pull up/chin up grip. use a a friend to spot if needed)

5 set

1 slow as possible negative. (use a friend to spot if needed)

5x5 strict pull ups/chest to bar pull ups (bands if needed)

50/40/30/20/10

Double unders

Air squats

Abmat sit ups

OPEN GYM

10x8reps (each leg)

Box step downs (see youtube videos)

THURSDAY

CONDITIONING

5 rounds

1 minute Max effort wall balls

1 minute max effort abmat sit ups

1 minute max effort box jumps

1 minute max effort down ups

1 minute rest

10 minutes mobility work on an area you know you need to work on

MAIN CLASS

Weightlifting

-1 power clean 2 split jerks

-1 rep every 30 seconds for 30 reps

*keep the weight lift and focus on perfect movement.

*be smooth and efficient. These are not max effort lifts.

*the focus for this workout if stability in the split jerk. work on your footwork and balance in every set.

4 rounds for time

5 muscle ups / strict pull ups

10 squat cleans 50/35

15 over box jumps

OPEN GYM

5x500m row 3minute rest between efforts 

(long rest so you can go extra hard on the rower)

FRIDAY

MAIN CLASS

“The Don”

66 deadlifts

66 box jumps

66 Kettle bell swings 24/16

66 knees to elbow

66 sit ups

66 pull ups

66 thrusters

66 wall balls

66 burpees

66 double unders

OPEN GYM

30 wall walks for time

SATURDAY

CONDITIONING

numbers depending

MAIN CLASS - TEAM WORKOUT

40 minutes EMOM

1 minute wall balls 

1 minute synchro down ups

1 minute hang power cleans

1 minute rest

ICENI BARBELL

Build to a heavy in the following complex

Power snatch, Hang snatch, Over head squat

10-1

back squat

strict pull ups

power cleans

strict toes to bar

burpee box jumps

SUNDAY

STRENGTH CLASS

Deadlifting

8x5

first build to a good working weight for 5 reps and then start your first set.

10/1 

strict press 

bent over row.

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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