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CROSSFIT ICENI WAY PROGRAM 11-12
Posted On : December 10, 2017

CROSSFIT ICENI WAY PROGRAM 11-12

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MONDAY

MAIN CLASS

A.

Snatch

20minutes to build to a heavy single

  • focus is to hit a solid 1 rep
  • or spend this time at a lighter weight really dialling in your movement

B.

In Pairs

2 rounds

800m run

60 pull ups

40 STOH 60/40

20 front squats 60/40

 

 

TUESDAY

CROSSFIT CARDIO

A.

Warm ups

20 minute in pairs (row / ski)

change every time your partner completes 30 recovery pace air squats (aprox 90 seconds to 2 minutes)

B.

For time

100 double unders

90 mountain climbers 

80 walking lunges with med balls

70 KB swings (20/12 something light)

60 wallballs

50 plate GTOH (15/10)

40 dumbbell snatch (22.5/15)

30 box jumps

20 burpees

10 clean and jerk 60/40 (a weight you feel comfortable with)

 

MAIN CLASS

A.

Clean and jerk

  • 20 minutes to build to a heavy single
  • focus is to hit a solid 1 rep
  • or spend this time at a lighter weight really dialling in your movement

B.

50 thrusters for time

EMOM

5/3/2 burpees

 

RUNNING CLUB

20minute am rap

300m run

20 air squats 

10 down ups

 

 

WEDNESDAY

MAIN CLASS 

A.

Toes to Bar progressions

  • 20 minutes spent breaking down the kip / beat swing and the exercise to help strengthen your toes to bar

B.

21/15/9

Deadlifts

Box jumps

C.

more abs

 

ICENI BARBELL

Back squat

  • Build to a heavy 3
  • 50 rep golf at 60%

Power jerk form the rack

  • Build to a heavy 3 
  • 50 rep golf at 60%

 

 

THURSDAY

CROSSFIT CARDIO

A.

6m

400m run

then AMRAP

10 down ups

20 air squats

2m REST

6m

400m run

the ARMAP

10 wallballs

30 double unders

2m REST

6m

400m run

then AMRAP

20 KB swings

20 walking lunges

2m REST

6m AMRAP

400m run

then AMRAP

10 jumping pull ups

10 toes to post

2m REST

6m 

400m run

then AMRAP

Burpee box jump overs

 

MAIN CLASS

A.

12-minute AMRAP

7 Clean and jerk @ 52.5/35kg 

14 Toes to bar

200m Run

B. 

12-minute AMRAP

15 box jumps

15 Wall ball

15 pull up

C. 

12-minute AMRAP

10 Burpee 

2/5 wall walks

10 Pistols, alternating / box step up or downs

 

RUNNING CLUB

20minute test

– max 800m / 400m runs in 20 minute time cap

 

 

FRIDAY

MAIN CLASS

A lot to get thought. 

so get in get warm and get going as soon as possible!! the quicker you get ready the more time you have!!

400m

5 rounds

10 hang power cleans

20 air squats

400m

4 rounds

20 push ups

10 chest to bar pull ups

400m 

3 rounds

10 box jump overs

20 v ups / sit ups

400m run

2 rounds

15 shoulder to overhead

15 over bar burpees

400m run

30 clean and jerks

 

SATURDAY

CROSSFIT CARDIO

numbers depending

 

MAIN CLASS – TEAM WORKOUT

30 minute Ladder

2,4,6,8,10….

Thrusters

Pull ups

Burpees

 

ICENI BARBELL

TOTAL!

A.

Push press from the rack

B.

Hang power clean Double

C.

Bench press

 

COMPETE CLASS

-skills a weightlifting

 

 

SUNDAY

STRENGTH CLASS

A.

Thrusters

5×5

as heavy as form allows

B.

8x

5 deadlifts

1 minutes rest

10 strict press

1 minutes rest

C.

midline holds

Go Back

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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