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

ICENI WAY PROGRAM 24-04

ICENI WAY PROGRAM 24-04

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MONDAY

MAIN CLASS

Front squats

12-12-12-8-8-8-4-4-4

  • Start with a light weight and build up through each set. 
  • 2 aims. To build endurance and to hit good depth every rep. If you need to use a wall ball as a target for the squat then do so. 
  • If you struggle with your depth then this is time to work on that and forget about the load. 

Regionals Workout

21-15-9

Shoulder to overhead RX 50/30 – RX+ 60/40

Pull ups – RX+ Chest to bar (strict banded is cool)

TUESDAY

CROSSFIT CARDIO

Hip mobility (prep for the running)

Running

3 Rounds

200m

30 seconds rest

400m

30 seconds rest

800m

2 minutes rest

Midline to finish

MAIN CLASS

1 power clean + 3 split jerk.

30 Split jerk for time.

WEDNESDAY

MAIN CLASS 

Deadlifting

6×10

  • No more than 50%/50% of your max on the bar
  • All reps that should be touch and go but with minimal contact with the groud. No belts or straps.

5 rounds

5 wall walks

15 Strict pull ups

30 toes to post

Mobility to finish

– Focus on hamstrings and hip flexors 

ICENI BARBELL

Back squat.

Build to a heavy single with a 3 second pause in the bottom position.

Snatch

3 position snatch drill.

  • high hang
  • hang (above knee)
  • low hang / floor

THURSDAY

CROSSFIT CARDIO

In Pairs

40 minute AMRAP

1000m Row

1000m Ski

100 burpees

200 wall balls

MAIN CLASS

LEG DAY!

5x 100m sprints

  • with a partner in a band to add resistance. 
  • You go I go
  • focus on high knees and driving with each strep. smaller steps with a fast turn over rate

5 rounds (You Go I Go)

20m walking lunges

20 Russian KB swings

10 box jumps

1 minute wall sit

1 minutes bear crawl

Midline to finish

FRIDAY

MAIN CLASS

Team cardio

  • I you are taking part in the in house camp at the weekend you can still come in and do the class. just use this as a flush out rather than a beasting.

5km Row/Ski

5 minutes rest

5km Row/Ski

SATURDAY

CROSSFIT CARDIO

numbers depending

IN HOUSE COMP + NIGHT ON THE TOWN!

SUNDAY

STRENGTH CLASS

5 minute squat hold. 

  • simple as it sounds. 5 minutes on the clock. hold a squat for as long as possible. you can stand up and shake off at any point. This is a mobility exercise rather than conditioning exercise. The theory being the more time you can spend in this position then better your squat will become. 

Back squat

5×5

  • first build to a working with 70%+ if you know your 1RM before you start your working sets.

Push press

5×5

  • first build to a working with 70%+ if you know your 1RM before you start your working sets.

Burn out Sets

3 Rounds

max effort arch hold

max effort hollow hold

– zero rest just roll over into the next round/exercise!

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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