CrossFit Iceni ICENI WAY PROGRAM 8-05

ICENI WAY PROGRAM 8-05

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MONDAY
MAIN CLASS
Overhead Squat work.
5x15

Power Snatch
2 reps every 20s x 60 reps

In Pairs “You Go I GO” - 20 minutes
15 KB swings (american)
15 burpees
15 box jumps
- Its all go when its your turn to work. You get a good amount of rest while your friend is working. SO GO HARD!

TUESDAY
CROSSFIT CARDIO
30 minutes EMOM
1) 45s Row/ski
2) 45s 10m Shuttle run
3) 30s Double under

All efforts @ 7/10

Midline to finish

MAIN CLASS
Hollow / Arch drills to warm up for the Toes to bar

8 Rounds not for time:
50ft SLOW Bear crawl / Handstand Walk
8/16 Toes to bar
Quality work only. Take your time to do things properly.

10 Rounds
3 cleans + 3 jerks (squat clean and split jerks is the aim)
30 seconds between each round
each round must be unbroken “touch and go” reps

WEDNESDAY
MAIN CLASS
Deadlifting
1x10 50%
1x10 55%
1x10 60%
1x10+ 60%

3 Rounds for time:
400m Run
5 Rounds of Cindy (5 pull ups, 10 press ups, 15 air squats)

Hammy Mobility

ICENI BARBELL
Clean and jerk focus

THURSDAY
CROSSFIT CARDIO
800m run
80 KB swings
400m run
40 burpees
200m run
20x10m bear crawl. (you can’t break during the 10m)

MAIN CLASS
Strict Handstand push up progressions
find a progression that allows you hold the best position for all reps

100 step ups
light to no weight. Focus on loading up the lead leg and not using the leg on the ground to push you up.

MIDLINE MADNESS
5 Rounds
5 wall walks
20 KB swings
Max effort hollow hold + Max effort ups (in one unbroken set. MAKE IT BURN!!!!!)
60 second max effort double unders

FRIDAY
MAIN CLASS
Front squats
Build to a heavy set of 8

5x20m walking lunge (kettlebells in front rack)
60 second rest between sets

Workout
7 Rounds for time
7 shoulder to overhead
7 pull ups
7 over bar burpees

SATURDAY
CROSSFIT CARDIO
Numbers depending

MAIN CLASS - TEAM WORKOUT
TBA

ICENI BARBELL
Cleans, Cleans and more Cleans

COMPETE CLASS

SUNDAY
STRENGTH CLASS
Front squat build to a heavy 3
3 seconds negative. 3 second pause at the bottom position. And the stand up at fast as possible.

Deadlifting
Build to a heavy 3

3 rounds
20 step back lunges
20 banded good morning
20 high jumps

ICENI WAY PROGRAM 8-05

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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Built by WinuSoft Web Design
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