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CROSSFIT ICENI WAY PROGRAM 09-10
Posted On : October 08, 2017

CROSSFIT ICENI WAY PROGRAM 09-10

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MONDAY

MAIN CLASS

A:

Split jerk from the ground.

  • 10xEMOM
  • 3/5 reps

B:

Strict pull ups

  • 8xEMOM
  • 5/10 reps

C:

In a pair. 

20 minute AMRAP

10 burpee box jumps

20 hang power cleans

30 wallballs

 

 

TUESDAY

CROSSFIT CARDIO

In 3s, 500/1000 cal ski/row

every change = 10 burpees / box jumps / over bar

 

MAIN CLASS

A:

10 minute to

Build to a heavy 10 Deadlift

  • This is not a lift as much as you possibly can. maintaining solid form is your aim for these sets

B:

8 minutes slow AMRAP

5 deadlifts

5/10 toes to bar / post.

C:

10 minute AMRAP 

10 push press

10 push ups

30 double unders

D:

10 minute ARMAP

20 air squats

10m bear crawl

 

RUNNING CLUB

  • 3x 1 mile run
  • steady state

 

 

WEDNESDAY

MAIN CLASS 

A:

Movement focus. 

  • Back squat
  • Build to a heavy 10

B:

24xEMOM

  1. 40 seconds Row / Ski
  2. 40 seconds Burpee box jumps
  3. 40 seconds Walking lunges

 

ICENI BARBELL

Hang snatch + over head squat

Something crazy

 

 

THURSDAY

CROSSFIT CARDIO

In a team of 3

40 minute as many cals as possible 

  • change every 2 minutes
  • in your rest time complete 100 burpee box jumps, 50 power cleans, 25 HSPUs (2 push ups = 1 HSPUs)

 

MAIN CLASS

A:

Toes to bar break down

B:

21/15/9

toes to bar

KB swings

Box jumps

C:

3 Rounds for time

20 sit ups

15 burpees

400m run

 

RUNNING CLUB

8x 400m run

1 minute rest between

 

 

FRIDAY

MAIN CLASS

A.

10 minute ladder:

3 burpee box jump overs

3 deadlifts 80/55 RX+ 100/70

6 burpee box jump overs

6 deadlifts

9 burpee box jump overs

9 deadlifts

Etc.

B.

For time:

800m run

6 Rounds of “the Chief”

400m run

4 Rounds of “the Chief”

200m run

2 Rounds of “the Chief

“the Chief” = 3 Power cleans (60/40), 6 Push-ups, 9 Air squats 

 

 

SATURDAY

CROSSFIT CARDIO

numbers depending

 

MAIN CLASS – TEAM WORKOUT

In a Team of 3 – 40 minute cap.

X amount of Calories on either a rower / skier / Bike

Every time you get off the machine you must complete

8 burpees over an empty bar

 

ICENI BARBELL

Snatch

  • 20 minutes to build to a heavy single

Clean and jerk

  • 20 minutes to build to a heavy single

Accessory work

 

COMPETE CLASS

EC 17.2 

 

 

SUNDAY

STRENGTH CLASS

10/1

Strict press

Deadlift

10/1

Ring rows (as flat as you can)

Push ups

10/1 

single leg dead lifts

split squats

 

CROSSFIT ICENI WAY PROGRAM 09-10

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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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