CrossFit Iceni Programme

Week Commencing: 13/01/2020

Monday

WOD

STRENGTH
Handstand push warm up

deadlift break down

FOR TIME - PAIRS
5x
50 double unders
15 handstand push ups
15 deadlifts 80/55

Cardio

5x
500/350m row
200m run
10 burpee box jump overs

20m CAP

Tuesday

WOD

WEIGHTLIFTING
Power snatch
5/4/3/2/1


EMOM
Fight gone bad style
row for cals
wallballs
power snatch
sit ups / Vups
rest
rest
x4

24xEMOM

Cardio

18m AMRAP
20 push ups
20/15 bike
30 air squats
20/15 cal bike
40 walking lunges
20/15 cal bike

Wednesday

WOD

GYMNASTICS/STRENGTH
5x4 negative pull ups

3x12 DB strict press

3x 20 hollow rocks, 20 arch rocks

AMRAP
18m AMRAP
8 chest to bar pull ups
16 wallballs
8 burpees over box

Cardio

21xEMOM
30s max cals
40s - 10 air squats + max burpees over DB
5 devils press

Barbell

Back squat
4x8
go heavy!

12/10/8/6/4/2
Power cleans
hang squat cleans
power jerk

For quality and load over speed

Thursday

WOD

WEIGHTLIFTING
Hang squat clean
10xEMOM
2 reps
aim to build every other set

FOR TIME
ICENI CHALENGE

3 rounds for time
30/20 cals
20 DB snatch
10 toes to bar / knee raises

Cardio

2m on 1m off x7

AMRAP
10 shuttle runs
15 wallballs
20 sit ups

Friday

WOD

GYMNASTICS/STRENGTH
Squat therapy

3x 10 kip swings

3x 10 butterfly pull up drills

3x 5 kipping / butterfly pull ups / ring rows

Rowing technique work



FOR TIME
Jackie
1000m row
50 barbell thrusters
30 pull ups / jumping pull ups

Cardio

3 RFT
400m run
400m row/ski
40 walking lunges

Barbell

Hang power snatch
8x EMOM
3 reps

8x EMOM
3 over head squats

Romanian deadlift
5x10

Saturday

WOD

TEAM WOD - PAIRS
100 burpees over bar
80 thrusters 35/25
60 push ups
40 toes to bar
200m run
40 toes to bar
60 push ups
80 thrusters
100 burpees over bar

- 200m run if you drop the bar!

Cardio

20m AMRAP
40 double unders
16 Single arm thrusters
8 single arm devils press

In a pair
100 burpee box jump overs
- must be completed in sets of 10. @10/10RPE

Gymnastics

Kipping handstand push ups

Strict handstand push ups (piked)
4x12

Kipping pull up drills
building a kipping and building on doing bigger sets and keeping a tight swing.

3x
10 strict pull ups
10 Bend over DB rows
“you go I go”

MIDLINE!!!!!

Sunday

Strength

LIFT
Front squats
5x3 @65/75%
with a 2 second pause in the bottom position

Tempo 2x KB front squats
4x4
tempo = 4 seconds down 4 second pause 4 seconds up 1 second at the top.

Alternate in a team of 3

ACCESSORY WORK
10/1
strict press
ring rows

alternate in a pair

Cardio

40m AMRAP In a Pair

50 cals / 400m run each (weather depending)
50 DB squat cleans (1xDB)
50 DB box step overs
50 single arm devils press

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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© 2020 Crossfit Iceni
Built by WinuSoft Web Design
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