You don’t have to be great to start, but you have to start to be great!

CROSSFIT ICENI WAY PROGRAM
Posted On : September 03, 2017

CROSSFIT ICENI WAY PROGRAM 

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MONDAY

MAIN CLASS

A.

Push press (From the rack)

  • Build to a Heavy triple.

Once you reach a good weight for 3 reps start hitting single.

  • Build to a heavy Single.

Focus on a straight drive out of the dip to send the bar straight overhead.

B.

10 minute cap

3 Rounds

30 push ups

400m run

  • this needs to be hard and fast!
  • scale to run down to allow you to go faster. should take more then 2 minutes.
  • scale the push up to something you can do in 2/3 sets max.

(if its nice outside this can be done all outside)

C.

Midline

3x

1 minute Max effort tuck-ups / crunches

1 minute bridge hold (on your back. feet flat. hips high off the ground)

30 seconds rest

 

 

TUESDAY

CROSSFIT CARDIO

15 minutes

800m run

AMRAP

20 double under /40 singles

10 power cleans 40/25

3 minutes rest

10 minute 

400m run

AMRAP

5 down ups

10 tuck jumps

15 sit ups

3 minutes rest

5 minutes 

200m run

AMRAP

walking lunges (plate overhead if you really want to spice these up)

  • every break = 3 down ups

 

MAIN CLASS

A.

Handstand push up progressions

5x 10

B.

Deadlifting

Build to a heavy 5

  • drop down and do 3×10

C.

In pairs (for time)

800m run

300 wallballs

800m run

 

RUNNING CLUB

Speed work

10x

100m jog

100m sprint 

100m walk

 

 

WEDNESDAY

MAIN CLASS 

A.

Movement focus

  • push ups
  • build to a heavy 5

B.

Workouts

10 minute AMRAP

Cindy

5 pull ups

10 push ups

15 air squats

C.

75 Russian KB swings for time

 

ICENI BARBELL

Front squats

Build to a daily max

Push press

Build to a daily max

Team Barbell workout.

 

 

THURSDAY

CROSSFIT CARDIO

40 minutes EMOM

  1. 50 seconds HARD row
  2. 50 seconds HARD ski
  3. 50 seconds HARD down ups
  4. REST

 

MAIN CLASS

A.

20 minutes workout on complex

  • Snatch + hang snatch
  • Spend a good few sets at light light weight weight really dialling in your technique before increasing the load
  • This is not a max out go for broad PB session!

B.

6 minute AMRAP

5 down ups

10 air squats

15 KB swings

3 minutes rest and repeat 

– MOVE FASTER THAN FAST!!!!! 

 

RUNNING CLUB

Endurance work

3x

1,000m run

30 push ups

40 sit ups

50 air squats

 

 

FRIDAY

MAIN CLASS

MASH!

6 minutes

20 over rower burpees

Max effort row

2 minutes rows

6 minutes AMRAP

50 wall balls

Max cal Ski

2 minutes rows

6 minutes AMRAP

400m run

AMRAP

5 toes to bar

10 push ups

2 minutes rows

6 minutes AMRAP

50 over box jumps

50 Russian swings

2 minutes rows

6 minutes AMRAP

5 power cleans

5 STOH

2 minutes rows

 

 

SATURDAY

CROSSFIT CARDIO

numbers depending

 

MAIN CLASS – TEAM WORKOUT

In a 3

  • Build to a heavy
  • hang power clean + power jerk

For time (HARD AND FAST!)

(with a pet rock 20/15/10/5 kg plate)

50/100 over bar burpees

100 power cleans

100 wall balls

100 KB swings

400m run

 

ICENI BARBELL

Snatch ladder

30 minute cap

start at a light weight and increase every 10 reps

Accessory work

 

COMPETE CLASS

Crossfit on Crossfit 

 

 

SUNDAY

STRENGTH CLASS

A.

Warm up.

800m Ceg run as a group take all the cegs with you.

B.

CrossFit total with a twist (12 minute cap on each movement. and no rest between)

Back squat

  • Build to a heavy single 
  • with a 3 second pause in the bottom position

Deadlift

  • Build to a heavy 3

Strict press

  • Build to a heavy 3
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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