CrossFit Iceni Programme

Week Commencing: 24/02/2020

Monday

WOD

WEIGHTLIFTING
Squat clean
build to a heavy double (not touch and go)
12m CAP

FOR TIME - AS A PAIR
60 cals
60 DB box step overs 2xDB
60 toes to bar
60 DB clean and jerk
60 cals

Cardio

20/2

cals
down ups

22m CAP

Tuesday

WOD

WEIGHTLIFTING
Power clean + front squat + push press
5+5+5
4+4+4
3+3+3
2+2+2
1+1+1

FOR TIME
5x
400m run
15 thrusters

Cardio

20m AMRAP
200m run
30 box step ups
20 push ups
10/10 DB hang clean and jerks

Wednesday

WOD

GYMNASTICS/STRENGTH
3x
5-10 strict pull ups
5-10 single arm strict press (each arm)

3x
10-15 ring rows
20/30s wall/box facing handstand

EMOM
9xEMOM
double unders
Russian KB swing
rest

3m Rest

9xEMOM
cal row
Single arm STOH
rest

Cardio

21xEMOM
30s max cals
30s max burpee box jumps
30s air squats

Barbell

10/8/6/4/2
Unbroken hang clusters

10/8/6/4/2
Unbroken power cleans

10/8/6/4/2
no touch deadlifts

Thursday

WOD

BARBELL CYCLING
Power clean + front squat + push press
5+5+5
4+4+4
3+3+3
2+2+2
1+1+1

15m AMRAP
24 Double unders
12 wallballs
6 pull ups

RX+ 12 pull ups / 8 chest to bar

Cardio

5 ROUNDS FOR TIME
300m run
300m row/ski
100m farmers walk

20m CAP

Friday

WOD

GYMNASTICS/STRENGTH
Step back lunges x16
Push ups x16


FOR TIME - AS A PAIR
3 Rounds
30 push ups
30 cals
30 KB swings

3 Rounds
30 sit ups
30 cals
30 over box jumps

Cardio

FOR TIME
150 cals
E2MOM
6/6 STOH

Barbell

Split jerk from the floor
Build to a 3RM

5xEMOM
5 split jerks

Front squats from the ground
8XEMOM
5/5/4/4/3/3/2/2

Saturday

WOD

TEAM WOD - 2s
00:00-10:00
A.
6 Rounds
24 DB snatch
24 DB front squats

12:00-22:00
B.
6 Rounds
16 Hang power cleans
16 Shoulder to overhead

24:00-34:00
C.
6 Rounds
12 chest to bar
12 down ups

Team up and share kit between teams to save space if needed

Cardio

30m MAX CALS - IN A PAIR
(ONE PERSON IS ON THE MACHINE AT ALL TIMES)

E2MOM x5
20 wallballs (10/10)

E2MOM x5
30 push ups (15/15)

E2MOM x5
10 devils press (5/5)

Gymnastics

Handstand walking

Bar muscle ups

5x
Max strict pull ups
Wall facing HS hold
hollow rocks
60s REST

Sunday

Strength

LIFT
Back squat
6x3 @70/80%

Hang power clean
2x5 Light-moderate weight
3x3 moderate
5x2 HEAVY

ACCESSORY WORK
Guns and midline

Cardio

18m AMRAP
400m run
12 single arm devils press
12 box step ups

REST 5 minutes

18m AMRAP

Key

Key

KB = Kettle bell
DB = Dumbbell
STOH = Shoulder to overhead
AMRAP = As many rounds as possible
WOD = Workout of the day
EMOM = Every minute on the minute
T2B = Toes to bar
C2B = Chest to bar pull ups
HSPUs = Handstand push ups
HSW = Handstand walk
GTOH = Ground to overhead

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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