CrossFit Iceni Programme

Monday

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WOD

WEIGHTLIFTING
“Squat snatch Drills
20m on the clock”

TEAM OF 2
“You Go I Go!
5 Rounds each
15 pull ups / 10 chest to bar / 5 bar muscle ups
10 burpee box jumps
200m run

One person completes to entire round before partner goes.

Pick a movement that will challenge you. You can change which movement you do during the workout.

After class extra –
8x 20/15 cal bike.
60s Rest between.

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Cardio

18 min amrap:
5 – pull ups
10 – thrusters
15 – WB 200m run

Tuesday

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WOD

GYMNASTICS
“5 rounds or 15m CAP
5 Strict pull ups /Chest to bar
8 Kipping handstand push ups
16 walking lunges ”

WOD
“10/1
Hang power cleans 52.5/35
Shoulder to over head
over bar burpees

After class extra –
8x 500m ski @7/10 pace
60s Rest between rounds

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Cardio

For time:
80 cals
10 burpees
60 cals
15 burpees
40 cals
20 burpees
20 cals
25 burpees

Wednesday

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WOD

WEIGHTLIFTING
“Front squats
Every 90s x8
2 reps 80%+

FOR TIME
“21/15/9/
Front squats 70/50
Handstand push ups / hand release push ups / DB strict press 22.5/15kg
200m run between each round

After class extra –
20/2
cal row
push ups”

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Cardio

18 min amrap:
20 cals
20 kb swings
20 box jumps

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Barbell

“Snatch + hang snatch + over head squat.

accessory”

Thursday

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WOD

GYMNASTICS
“Build to a heavy 5 push ups
Plates on back if needed. Or hands as close to the ground as possible

3x
ME push ups
ME bar rows (bar on rack)
60s Rest”

WOD
“6m AMRAP
14 toes to bar / 20 kipping knee raises
7 STOH @65/45kg

3m REST

4x
40 plate jumps 4”/2”
20 jumping lunges
10 burpees

After class extra –
4x
800m run @6/10 pace
200m steady walk”

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Cardio

3 min /1 min x 4:
10 WB
10 plate GTOH
10 press ups
me jumping lunges

Friday

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WOD

WEIGHTLIFTING
“Clean and jerk session

Clean break down
15m

Split jerk break down (from the rack)
15m

FBB
“Bro session in remaining time.

Coaches choice.
Bench press, Rows, Curls, Abs

After class extra –
2km Row for time.

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Cardio

18 min emom
45s shuttle runs
45s over kb Burpees
45s goblet squats

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Barbell

“power clean + 2 hang squat clean + power jerk

accessory”

Saturday

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WOD

“5 rounds each of
20wallballs
10 power cleans

then

5 Rounds each
10 pull ups
10 burpees”

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Cardio

Numbers depending

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Barbell

“Front squat to a 3RM

Hang power snatch to a 3RM

Split jerk to a 3RM

Accessory work”

Sunday

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Strength

Floor press to heavy 3

Press ups:
Build to heavy press up (plates on back)
3 x me sets (no weight)

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Cardio

CARDIO
Numbers depending

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