CrossFit Iceni Programme

Monday

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WOD

WEIGHTLIFTING
“1 power clean
1 front squat
1 power jerk

to a heavy set”

TEAM OF 2
““you go I go”
10 rounds each for time
3 power cleans
3 front squats
3 power jerks

– person 1 performs 3+3+3 and then person 2 performs 3+3+3.”

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Cardio

TBC

Tuesday

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WOD

GYMNASTICS
“15xEMOM
20 kip swings / toes to bar
15 push ups
8 high box jumps”

FOR TIME
“21/18/15/12/9
thrusters 42.5/30kg
over bar burpees”

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Cardio

TBC

Wednesday

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WOD

WEIGHTLIFTING
“Overhead squat from the rack
to a 3RM
then 3×3 @80%

EMOM
“15xEMOM
6 power snatch
10 burpee pull ups
15 wallballs”

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Cardio

TBC

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Barbell

“Snatch
3 position snatch
to a heavy set

10,8,6,4,2
back squat
strict press”

Thursday

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WOD

GYMNASTICS
“15xEMOM
5/10 strict HSPUs
12 bar rows
30s hollow hold”

TEAM OF 2
“20m AMRAP
20 DB hang clean and jerk 22.5/15kg
20 over box jumps
20 toes to bar

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Cardio

TBC

Friday

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WOD

WEIGHTLIFTING
“1 push press + 3 power jerks
to a heavy set.
3 more sets at 90%”

HERO WOD
“DORK

6 Rounds for time
60 double unders
30 KB swings
15 burpees”

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Cardio

TBC

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Barbell

““5imon complex”
clean + hang clean + 2 front squats + power jerk

to a heavy set.

Accessory work”

Saturday

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WOD

IN HOUSE COMP DAY

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Cardio

IN HOUSE COMP DAY

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Barbell

IN HOUSE COMP DAY

Sunday

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Strength

TBC

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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