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ICENI WAY PROGRAM 03-04
Posted On : April 02, 2017

ICENI WAY PROGRAM 03-04

The Iceni Way Program is the program we follow at CrossFit Iceni for all of our CrossFit, weightlifting and fitness classes.

CrossFit Iceni – Colchester

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MONDAY
MAIN CLASS
Front squat from the ground
10/10/10/5/5/5

In Pairs
“You go I go”
5 rounds
10 Deadlifts 100/70
15 Toes to bar
20 KB swings 24/16
25 sit ups

TUESDAY
CROSSFIT CARDIO
5 Rounds
1 minute Ski
1 minute Row
1 minute shuttle runs
1 minute down ups
1 minute sit ups
3 minutes rest
big rest at the end of each round. So go harder than you think.
use the rest wisely. Drink water. Stretch and get ready to go again.

MAIN CLASS
Push press form the ground
Build to a heavy 3 reps
These cant be touch and go. The bar must be reset between each rep.
drop down to 80% and perform 5×3

10-1
power cleans
shoulder to overhead
RX 50/35
RX+ 70/45

WEDNESDAY
MAIN CLASS
Back squat
-Build to a heavy 3

400m run
Tabata – L-sit (between 2 boxes)
400m run
Tabata – Jumping lunges
400m run
Tabata – Dip support hold (arms locked out
400m run

ICENI BARBELL
Snatch Focus

THURSDAY
CROSSFIT CARDIO
20 minute Ladder (2,2,4,4,6,6…..)
2 down ups
2 burpees

20 minute ladder
200m run
10 wall balls
200m run
20 wall balls……

MAIN CLASS
Strict press from the ground
Build to a heavy 3
drop to 60/70% and perform:
3 max effort sets. As soon as you fail on the strict press you then go straight into a max effort set of push press. Without putting the bar back onto the ground.

5 rounds
200 run
30 wall balls
30 press ups

FRIDAY
MAIN CLASS
10 working on pull up progressions
– If you’re not quite ready for full pull ups then banded pull ups will be perfect for this workout. But dont spend ages getting in and out of the bands.

“Jennifer” – Hero Workout
26 minute AMRAP
10 pull-ups
15 kettlebell swings 24/16
20 box jumps

SATURDAY
CROSSFIT CARDIO
Numbers depending

MAIN CLASS – TEAM WORKOUT
In pairs
12 minutes
Build to a Heavy deadlift

400m run carrying 15/10kg plate between the team
150 wall balls
100 pull ups
150 thruster 20/15
400m run with plate

ICENI BARBELL
Clean and jerk focus

COMPETE CLASS
Weightlifting and crossfit

SUNDAY
STRENGTH CLASS
Max out day!

Front squat
Build to a heavy 2

Bench press
Build to a heavy 2

Deadlift
Build to a heavy 2

MONDAY
MAIN CLASS
Front squat from the ground
10/10/10/5/5/5

In Pairs
“You go I go”
5 rounds
10 Deadlifts 100/70
15 Toes to bar
20 KB swings 24/16
25 sit ups

TUESDAY
CROSSFIT CARDIO
5 Rounds
1 minute Ski
1 minute Row
1 minute shuttle runs
1 minute down ups
1 minute sit ups
3 minutes rest
big rest at the end of each round. So go harder than you think.
use the rest wisely. Drink water. Stretch and get ready to go again.

MAIN CLASS
Push press form the ground
Build to a heavy 3 reps
These cant be touch and go. The bar must be reset between each rep.
drop down to 80% and perform 5×3

10-1
power cleans
shoulder to overhead
RX 50/35
RX+ 70/45

WEDNESDAY
MAIN CLASS
Back squat
-Build to a heavy 3

400m run
Tabata – L-sit (between 2 boxes)
400m run
Tabata – Jumping lunges
400m run
Tabata – Dip support hold (arms locked out
400m run

ICENI BARBELL
Snatch Focus

THURSDAY
CROSSFIT CARDIO
20 minute Ladder (2,2,4,4,6,6…..)
2 down ups
2 burpees

20 minute ladder
200m run
10 wall balls
200m run
20 wall balls……

MAIN CLASS
Strict press from the ground
Build to a heavy 3
drop to 60/70% and perform:
3 max effort sets. As soon as you fail on the strict press you then go straight into a max effort set of push press. Without putting the bar back onto the ground.

5 rounds
200 run
30 wall balls
30 press ups

FRIDAY
MAIN CLASS
10 working on pull up progressions
– If you’re not quite ready for full pull ups then banded pull ups will be perfect for this workout. But dont spend ages getting in and out of the bands.

“Jennifer” – Hero Workout
26 minute AMRAP
10 pull-ups
15 kettlebell swings 24/16
20 box jumps

SATURDAY
CROSSFIT CARDIO
Numbers depending

MAIN CLASS – TEAM WORKOUT
In pairs
12 minutes
Build to a Heavy deadlift

400m run carrying 15/10kg plate between the team
150 wall balls
100 pull ups
150 thruster 20/15
400m run with plate

ICENI BARBELL
Clean and jerk focus

COMPETE CLASS
Weightlifting and crossfit

SUNDAY
STRENGTH CLASS
Max out day!

Front squat
Build to a heavy 2

Bench press
Build to a heavy 2

Deadlift
Build to a heavy 2

ICENI WAY PROGRAM 03-04
CrossFit Iceni – Colchester

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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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