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CROSSFIT ICENI WAY PROGRAM 15-01
Posted On : January 14, 2018

CROSSFIT ICENI WAY PROGRAM 15-01

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MONDAY

MAIN CLASS

A.

3 dead lifts + 3 hang power cleans + 3 front squats

– 20 minutes

B.

In a pair

800m run (200m/200m/200m/200m)

80 over bar burpees

60 STOH

400m run (200m/200m)

40 over bar burpees

30 STOH

 

 

TUESDAY

CROSSFIT CARDIO

Row / bike / ski sprints!!!!

50 cal on each 

40 cal on each

30 cal on each

20 cal on each

10 cal on each

 

MAIN CLASS

A.

Strict push and pull

5x

  • Strict pull ups 6/10 reps
  • Strict dips 6/10 reps

B.

4 Rounds

15 wallballs

12 over box jumps

10 deadlifts

8 over bar burpees

 

RUNNING CLUB

5x 1000m run

3 minutes rest

 

 

WEDNESDAY

MAIN CLASS 

A.

Walking lunges

5×20

B.

Step down / pistol progressions

50 reps for quality

C..

Helen

3 rounds for time

400m run

21 KB swings

12 pull ups

 

ICENI BARBELL

Cleans

Power jerk from the rack

 

 

THURSDAY

CROSSFIT CARDIO

Mikko triangle

40xEMOM

  1. 40 second bike
  2. 40 second row
  3. 40 second ski
  4. 1m rest

 

MAIN CLASS

12xEMOM

  1. 45 second ski
  2. 15/20 wallballs

12xEMOM

  1. 45 second bike
  2. 10/15 Pull ups

12xEMOM

  1. 45 second row
  2. 20 sit ups / Vups

 

RUNNING CLUB

6x 200m

1 minute rest

4x 400m

1 minute rest 

 

 

FRIDAY

MAIN CLASS

Weightlifting total

Hang snatch

20 minutes to build to a heavy triple

Squat clean 

20 minutes to build to a heavy triple

 

 

SATURDAY

CROSSFIT CARDIO

numbers depending

 

MAIN CLASS – TEAM WORKOUT

Every 10 minutes transition 

In a team of 3

100/70 cal bike

100 pull ups

100/80 cal ski

100 wallballs

100/80 cal row

100 over rower burpees

 

ICENI BARBELL

–  Snatch

–  Back squats

 

COMPETE CLASS

CrossFit / More comp prep

 

 

SUNDAY

STRENGTH CLASS

Deadlifting

5×10

50/70%

– CONTROL! 

5x

3 power cleans

4 hurdle jumps / high box jumps

30/45 second goblet squat hold

  • slow time not for time
  • quality not speed

 

CROSSFIT ICENI WAY PROGRAM 15-01

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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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