CrossFit Iceni Programme

Monday

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WOD

WEIGHTLIFTING
4xEMOM
3 hang squats cleans

4xEMOM
2 hang squat cleans

4xEMOM
1 hang squat cleans

YOU CHOOSE
3 rounds for time
100 double unders
12 deadlifts
9 hang power cleans
6 shoulder to overhead

Or….

5 Rounds for time
50 double unders
15 thrusters

12m CAP on each workout
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Cardio

5x
30/20 cals
20 walking lunges (1/2xDB
10 burpee box jump overs

18m CAP

Tuesday

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WOD

STRENGTH
4x
5 push press (moderate to heavy)
10-15 push ups
25 sit ups

TEAM WOD – PAIRS
20m AMRAP
30 DB snatch
30 DB front squats
30 pull ups

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Cardio

10x
7 thrusters
7 pull ups
21 double unders

20m CAP

Wednesday

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WOD

GYMNASTICS/STRENGTH
Toes to bar break down
hollow arch position

Power clean
5xEMOM
5 power cleans
– touch and go reps

FOR TIME (as a team of 3)
100/75 cal row
100 toes to bar
100/75 cal row
100 power cleans
100/75 cal row

Bar must be held off the floor by one member of the team during the rowing sets

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Cardio

2m on 1m off x6

250/200m row
12/16 DB snatch
max burpee over DB

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Barbell

Power snatch + overhead squat
to a daily max

10/8/6/4/2
power snatch
overhead squat

Deadlifting
5×10 building from previous weeks training

Thursday

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WOD

GYMNASTICS
Kipping handstand push up warm up

Plyo warm up

FOR TIME
3x
7 handstand push ups
14 DB snatch
21 over box jumps

Rest 5 minutes

Repeat

20m CAP

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Cardio

Rowings session

6x 500/350m row
1m rest in between

– aim for consistent split times

Friday

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WOD

GYMNASTICS/STRENGTH
Strict pull ups
3x
max effort strict pull ups
3x
max effort sets of ring rows

Push press 2xDBs
3x max effort push press
20m bear crawl

AMRAP
10m AMRAP
50 air squats
15 push ups
5 power cleans

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Cardio

20xEMOM
double unders
wallballs
10 pull ups + 10 sit ups

each round should take around 40s

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Barbell

Hang clean + split jerk
3x 3+3
3x 2+2
3x 1+1

Back squat
6×3

Saturday

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WOD

In a team of 2

For time
10 rounds each “you go, I go”
5 hang power cleans
4 shoulder overhead
3 front squats

Every 5m including 00:00
20 synchro down ups

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Cardio

In a pair
20 cals /15cals
20 wallballs
15 synchro down ups
40 cals /30cals
40 wallballs
15 synchro down ups
60 cals /45cals
60 wallballs
15 synchro down ups
80 cals /60cals
80 wallballs
15 synchro down ups
100 cals /75cals
100 wallballs
15 synchro down ups

40m CAP

GET IN, GET WARM, AND GET TO WORK

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Gymnastics

Strict ring muscle up progressions

shoulder warm up
hollow and arch breakdown
row to chest
transitions
dips

Kipping ring work
kipping ring rows
kip swings (rings)

Push pull
10/1
string pull ups
ring push ups

tabata hollow

Sunday

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Strength

LIFT
push press
6×2

after each set…

weighted step back lunges
14 steps (7/7)

ACCESSORY WORK
Weighted push ups
5×5

Bent over rows
5×12

100x sit ups

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Cardio

30xEMOM
45s Cals
45s shuttle runs
45s burpee box jumps

Key

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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