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CROSSFIT ICENI WAY PROGRAM 01-01
Posted On : January 01, 2018

CROSSFIT ICENI WAY PROGRAM 01-01

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MONDAY

GYM CLOSED

 

 

TUESDAY

CROSSFIT CARDIO

You go i go sprints!

50/40/30/20/10

cal row/ski/bike

you can vary the machine if you want. its all about the effort you put in on each sprint. 90/95% all in each time. make it hurt.

45/36/27/18/9

Wall balls

burpees

Midline to finish

 

MAIN CLASS

A.

Clean complex

1 power clean 

1 front squat 

1 hang squat clean

20m to Build to a heavy

B.

20/18/16/14/12/10/8/6/4/2

Wall balls

Pull ups

 

RUNNING CLUB

5x 

800m

200m walk

 

 

WEDNESDAY

MAIN CLASS 

A.

Back squat

Build to a heavy 5

8 ring rows between sets

20m cap

B.

800m run

30 clean and jerks 40/30kg

400m run

20 clean and jerks 60/40kg

200m run 

10 clean and jerks 80/55kg

 

ICENI BARBELL

Snatch

 

 

THURSDAY

CROSSFIT CARDIO

In teams of 3

Row/Ski 8km (40minute cap)

Every change

Complete 

5 power cleans

5 over bar burpees

 

MAIN CLASS

A.

30/20/10

over box jumps

KB swings

push ups

B.

In teams of 2

50 burpees

100 Dumbbell snatch / KB snatch

100 DB / KB walking lunges

100 DB shoulder to overhead / KB STOH

50 burpees

 

RUNNING CLUB

8x 400m run

2m rest

 

 

FRIDAY

MAIN CLASS

A.

Split jerk (from the rack)

5/5/5/3/3/3/1/1/1

B.

21/15/9

thrusters 40/30

toes to bar

 

 

SATURDAY

CROSSFIT CARDIO

numbers depending

 

MAIN CLASS – TEAM WORKOUT

3rm hang power clean

20m cap

for time

50/40/30/20/10

wallballs

burpees

box jumps

KB swings

 

ICENI BARBELL

Clean and jerk

 

COMPETE CLASS

craziness

 

 

SUNDAY

STRENGTH CLASS

30 minute WORK

Deadlift

8 reps

Strict pull ups / ring rows

6/10 reps

High box jumps

3 reps

Midline to finish

 

CROSSFIT ICENI WAY PROGRAM 01-01

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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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