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CROSSFIT ICENI WAY PROGRAM 27-11
Posted On : November 26, 2017

CROSSFIT ICENI WAY PROGRAM 27-11

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MONDAY

MAIN CLASS

A.

Shoulder warm ups / mobility

5 minutes

B.

Handstand walking progressions

10 minutes

C.

For time

3x 

400m run

2 Rounds

12 Deadlifts

9 hang power cleans

6 shoulder to overhead 

 

 

TUESDAY

CROSSFIT CARDIO

Get really warm. and Break down each movement before starting

30 minutes to complete

3x

400m run

40 burpee 

30 wall balls

THEN

5x

10 thrusters 20/15 + 30/20

10 box jump overs

10 jumping pull ups / pull ups

THEN

AMRAP

200m run

20 air squats

15 push ups

 

MAIN CLASS

A.

Thruster

  • 10 minutes
  • Build to a heavy 5
  • Next 10 minutes 
  • 2 reps at a time at 80% of heavy 5

B.

15m AMRAP In pairs

10 wallballs

10 box jumps

10 pull ups 

 

RUNNING CLUB

10x 200m run / 1m rest

 

 

WEDNESDAY

MAIN CLASS 

A.

Mobility

Couch stretch 3 minutes on each side

B.

Conditioning (GO HARD)

8x 30:30

  1. Ski
  2. Goblet squats

2m rest

8x 30:30

  1. Row
  2. Box jumps

2m rest

8x 30:30

  1. Burpees
  2. Dumbbell snatch

2m walk

 

ICENI BARBELL

A.

Clean and jerk complex

B.

Shoulder to overhead 

 

 

THURSDAY

CROSSFIT CARDIO

10 minute warm ups moving through all movements 

30x 40 seconds on 20 seconds off

  1. Ski cals
  2. row cals
  3. box jumps
  4. push press

 

MAIN CLASS

A.

Strict pull ups progressions

20m strength work

B.

3x 

400m run

15 Toes to bar

21 KB swings

 

RUNNING CLUB

5x 800m 

200m walk between each set

 

 

FRIDAY

MAIN CLASS

A.

Power clean and power jerk

3 touch and go reps

12x every 90 seconds 

B.

15 minute 

Diane 

21-15-9

Handstand push ups

deadlift 100/70

THEN REMAINING TIME

AMRAP

10 push ups

20 air squats

30 double unders

 

 

SATURDAY

CROSSFIT CARDIO

Team row/ski/run

 

MAIN CLASS – TEAM WORKOUT

A.

Complex

3 hang power cleans

3 shoulder to overhead

B.

20 minute ARMAP

400m run

30 wall balls

30 sit ups

30 push ups

 

ICENI BARBELL

Power cleans

  • Build to a heavy 3
  • Drop to 80%
  • 30 reps… 1 every 30 seconds

 

COMPETE CLASS

– Fun day. 

 

 

SUNDAY

STRENGTH CLASS

12 minutes to build to a heavy Triple Push press 

12 minutes to build to a heavy Triple Front squat

12 minutes to build to a heavy Triple Hang power clean

 

CROSSFIT ICENI WAY PROGRAM 27-11

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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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