You don’t have to be great to start, but you have to start to be great!

ICENI WAY PROGRAM 17/10
Posted On : October 16, 2016

ICENI WAY PROGRAM 17/10

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MONDAY

MAIN CLASS

STRENGTH

Back squat

build to a heavy 5 reps.

Then perform a further 5 sets of 5 reps at that weight. 

*weight on the bar can increase and decrease during the working sets

20minute AMRAP

10 KB swings

10 toes to bar 

rest 30 seconds between rounds

*the purpose of the rest is so that you can go extra hard in the round. Aim to do all rounds unbroken. So scale accordingly. 

OPEN GYM

hand stand work

accumulate 5minutes on your hands. If free standing isn’t there yet then start against the wall. Or with your feet on a box. any way you can get load through your hands with your arms locked out. 

TUESDAY

CONDITIONING

20 rounds 1minute on 1 minute off

rounds:

  1. row
  2. ski
  3. burpee
  4. wallball

MAIN CLASS

STRENGHTH

Push press (from the rack)

build to a heavy 5-1 rep max (you pick the reps. For those less experienced with this exercise i would suggest starting with 5 reps)

Workout – For time

30 deadlifts

30 front squats

30 push press

20 power cleans

20 hang squat cleans

20 power jerks

10 front squats

10 cluster

10 thruster

OPEN GYM

100 over head squats with an empty bar for time. 

WEDNESDAY

MAIN CLASS 

SKILLZ

Double unders

5minutes of work.

continuing on from last weeks success. 

10minute Cap – movement focus – Press ups 

20 empty bar bench press – the reason is for you to understand the pressing mechanics at light load. 

We will not be working from the knees. Find a box/plates/bench to raise the height of the ground up until you get to a point where the press up becomes easy. Focus on keeping a straight body, not letting the hips drop or come too high. Also think about your hand placement.

20minutes of work

5 wall walks

10 box step downs (on each leg, see video)

10 single arm kneeling press. *keep this light (see video)

30 second hollow

30 second arch

https://youtu.be/jCR7uZRxPsg

https://youtu.be/3–jUr78LEk

OPEN GYM

20 rounds 30 on 30 off

row/ski/bike

THURSDAY

CONDITIONING

5 rounds: 2 minutes on, 1 minutes off

10 wall balls

10 box jumps

5 rounds: 2 minutes on, 1 minutes off

5 burpees

5x 10m sprints 

MAIN CLASS

warm up – break down of all movements

FIGHT GONE BAD!

Three rounds of:

EMOM

  1. wall balls (for reps)
  2. sumo deadlift high pull (for reps)
  3. box jump (for reps)
  4. push press (for reps)
  5. row (for cals)
  6. Rest

*your score is your total reps completes after the 3 rounds. use the rest minute to note on the board. Yes this means you have to count. if you don’t know its zero.

*In the class you can start on any exercise but you only have the rest once you have been threw all 5 exercise. So the class will all rest at the same time.

OPEN GYM

3rounds for time

1minute plank

1minute left side plank

1minute right side plank

20 toes to bar/ toes to post

FRIDAY

MAIN CLASS

Deadlifting

build to a heavy 5

drop down to a weight the will be challenging for the following set.

20,15,10,10

all sets MUST be unbroken so pick your weights wisely.

25/20/15/10/5

pull ups

50/40/30/20/10

press ups

100/80/60/40/20

air squats

OPEN GYM

  1. accumulate 100 double unders. 

if you can already do double unders then your aim is to do 100 unbroken

b. accumulate 5 minute hollow hold

every break = 5 down ups.

 

SATURDAY

CONDITIONING

30minute AMRAP

200m run

15 shoulder to overhead

10 over bar burpees

30seconds rest between rounds

MAIN CLASS – TEAM WORKOUT

chip, chip, chipper!

in teams of 2 

EMOM 3/5 burpees

42 Thrusters

42 pull ups

30 thrusters

30 pull ups

18 thrusters

18 pull ups

60 clean and jerks

42 deadlifts

42 handstand press ups / press ups

30 deadlifts

30 HSPUs

18 deadlifts

18 HSPUs

ICENI BARBELL

Power jerk from the rack

Build to a heavy 5 

Perform a further 5 sets of 5 reps at 90%

Power clean 

build to a heavy single.

 

Power clean chipper

30 reps 60kg

24 reps 70kg

18 reps 80kg

12 reps 90kg

6 reps 100kg

SUNDAY

STRENGTH CLASS

FRONT SQUAT

build to a daily max in singles 

drop down to 80% and perform 10 more singles

5 rounds

10 split squats – rear foot elevated. (on each leg)

20 good mornings 20/15

10/1 unbroken strict press. 

pick a weight that is challenging but that allows you to move well.

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Testimonials

Great classes with Great coaches who are always there to push you and make sure your technique is spot on. Crossfit is a fantastic way to get fitter, stronger and more flexible! I would recommend Iceni to anyone!  

-Amy Hughes

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. 

-Will Goody

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