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ICENI WAY PROGRAM 26/09
Posted On : September 27, 2016

ICENI WAY PROGRAM 26/09

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MONDAY
MAIN CLASS
DT training build to a heavy in the complex
12 deadlifts
9 hang power cleans
6 power jerks

WORKOUT
15 minute amrap
20 burpees
20 plate ground to overhead
20 over head lunges
200m plate carry
(if at any point you put the plate down from starting the GTOH till completing the 200m carry you must perform 20 air squats)

TUESDAY
CONDITIONING
1 round:
800m run
80 double unders
21 plate ground to over head (if you want you can scale this up to a bar then you may)
2 rounds:
400m run
40 double unders
15 ground to over head plate/bar
3 rounds:
200m run
20 double unders
9 ground to overhead plate/bar
*all continuous. zero rest between rounds

MAIN CLASS
SKILL WORK:
accumulate 300 double unders. or 1.
*you can pick a number that you think will be challenging.
*if you are still working on your double unders then use this time to get some pointers and practice.
*or if you are getting used to skipping again then aim for large unbroken sets of single skips. 2 footed jumps. not alternating feet.

MOVEMENT BREAKDOWN
box jumps
handstand press ups/ press ups

WORKOUT
For time:
50 box jumps, 24-inch box
25 handstand push-ups /50 press ups
40 box jumps, 24-inch box
20 handstand push-ups /20 press ups
30 box jumps, 24-inch box
15 handstand push-ups /30 press ups
20 box jumps, 24-inch box
10 handstand push-ups /20 press ups
10 box jumps, 24-inch box
5 handstand push-ups / 10 press ups

MOBILITY
3/5 minutes rolling your calves.

WEDNESDAY
MAIN CLASS
KB COMPLEX
3 dead lifts
3 hang cleans
3 front squat
3 thrusters
3 shoulder to overhead

build to what feels a good working weight and do 3 more sets at that weight. rest 1 minute between sets

*if you are new to using Kettlebells then you can start off with 1 and then as you get more confident progress to 2

GYMNASTICS
20minutes of work
10 deficit press ups (even if you are working from kneeling i want you to come back up to a full press up position on your toes at the top of each rep)
10 single leg kettlebell deadlifts each leg (keep the load low and focus on the movement before load)
5/10 strict pull ups (if you want to work on your kipping now is a good time) / 10 ring rows (these want to be difficult)
10 box step ups each leg

Balance work
2 minutes max effort standing on left leg
2 minutes max effort standing on right leg

THURSDAY
CONDITIONING
40minutes AMRAP
20 cal row
20 cal ski
20 burpees
20 box jumps
20 abmat sit ups
20 KB swings

MAIN CLASS
WEIGHTLIFTING
warm up – overhead squats 5×10 reps
*all reps with a 1 second pause in the bottom position)
*use rest period to work on mobility limitations and the retest in the next set

CANARIES GONE BAD WORKOUT 4
In pairs
10 over head squats (example weight 80kg)
10 box jump overs
10 thrusters (example weight 90kg)
10 toes to bar
10 power cleans (example weight 100kg)
10 muscle ups
10 power cleans
10 toes to bar
10 thrusters
10 box jump overs
10 over head squats
*this is a “you go i go”. meaning person A must complete all 10 over head squats before person B can start their 10 over head squats reps.
*each person in the team must person the 10 reps of the exercise before you can progress onto the next exercise.

FRIDAY
MAIN CLASS
10 minute squat test.
*you start the 10 minute count down in your bottom position. you can stand up and shake your legs off for a couple of second and then you most go back into the squat.
*this is mobility work not a stress position. the coach with go around and adjust everyone to make sure you’re in the best position for you. whether that is holding into a post or a box or a weight to count balance you.

30minutes of cardio

running / rowing / skiing / biking.
*this is not max effort (unless you want to). aim to stay at a steady pace throughout with minimal rest.
*numbers will decide the order.

SATURDAY

MIXED PAIRS COMPETITION!

3 WODS

SUNDAY
STRENGTH CLASS
warm up – 5 minute squat hold

FRONT SQUATS
10-1. start at a light weight or an empty bar for you set of 10 and then build

5rounds for quality not for time
8 KB strict press on each arm (2x Kbs or dumbbells if you want)
12 lateral raises (plate in each hand e.g 2.5kgs. raise hands from pockets, sideways to shoulder hight)
10 tricep extensions (either with bands or with a barbell)
2minutes rest

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Crossfit Iceni is in one word AMAZING from the Main workouts and personal training sessions to the atmosphere and the coaches, I just can\'t say where this box needs improving i am the sort of person that goes in and out of different fitness phases and normally after a few weeks I give up but not at Iceni!!! All day I think about training there and seeing the awesome people at the box and testing myself every day! I feel great and better than ever and Crossfit Iceni can take all the credit for that I would recommend this box to everyone I meet. 

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