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ICENI WAY PROGRAM 10/10
Posted On : October 09, 2016

ICENI WAY PROGRAM 10/10

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MONDAY
MAIN CLASS
Weightlifting
build to a heavy
1 deadlift
1 hang squat clean
1 shoulder to overhead

Workout
2minutes work : 1minute rest
Round 1 – deadlifts
Round 2 – hang power cleans
Round 3 – front squats
Round 4 – shoulder to over head
Round 5 – deadlifts
Round 6 – hang power cleans
Round 7 – front squats
Round 8 – shoulder to over head

OPEN GYM EXTRA
3KM ROW/SKI

TUESDAY
CONDITIONING
8minute AMRAP
20 cal ski
10 deadlifts
2minutes rest

8minute AMRAP
20 cal row
10 over rower burpees
2minutes rest

8minute AMRAP
20 wall balls
10 shuttle runs
2minutes rest

8minute AMRAP
20 KB swings ruski
10 over box jumps
2minutes rest

MAIN CLASS
8minute AMRAP
20 cal ski
10 deadlifts
2minutes rest

8minute AMRAP
20 cal row
10 over rower burpees
2minutes rest

8minute AMRAP
20 wall balls
10 shuttle runs
2minutes rest

8minute AMRAP
20 KB swings ruski
10 over box jumps
2minutes rest

OPEN GYM EXTRA
Back squat
5×5
build to a weight that you find challenging for 5 reps and perform another 5 sets.
you can increase the weight as you go.

WEDNESDAY
MAIN CLASS
Skill work
double unders
5minutes on the clock

Gymnastics
toes to bar progressions
a. 3 rounds – 20 sec hollow hold, 20 sec arch hold (holding PVC)
b. 3 sets of 10 – beat swings
c. 75 toes to bar for time
*if you can do toes to bar but if you don’t have the capacity to do 75 reps then scale the number of reps to something that is more achievable.

12 minute AMRAP
20 deadlifts 80/55
30 double unders
20/10 press ups
*stay tight on the deadlifting. you will have 2 warnings. so pick a weight you know you can move well for the whole workout.

THURSDAY
CONDITIONING
6 Rounds
EMOM
1. row 10/15 cals
2. ski 10/15 cals
3. double unders 50
4. down ups 10/15
5. bear crawl
6. rest

MAIN CLASS
WARMUP
crawling
left / right / forward / backwards.

TABATA
wall facing handstand hold

SKILL WORK
10minute cap
Rope climb.
*first progression is getting the feet locked in. until you can hold yourself for 10 seconds then we won’t be going up the rope.

10-1
Shoulder to over head
over bar burpees

OPEN GYM EXTRA
75 GHD sit ups for time.
*if you haven’t used the GHD before then please ask for a demo.
*make sure you can hold a good midline position as you come back. don’t come back any further than your form will allow.
75 back extensions for time.
*make sure you are only moving at the hip. squeeze the flute and get the chest as high as you can at the top.

FRIDAY
MAIN CLASS
Weightlifting
Snatch
build to a 5RM hang snatch

crossfit games open 14.1 workout
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

75 banded good mornings

OPEN GYM EXTRA
100 ring rows for quality
100 press ups for quality

SATURDAY
CONDITIONING
30minute AMRAP
400m run
20 abmat sit ups
20 deadlifts 60/40

MAIN CLASS – TEAM WORKOUT

30minute AMRAP

In teams of 3
max effort cal row/ski
150 wall balls
100 kb swings
50 burpees

ICENI BARBELL

split jerk from the rack
build to a heavy triple
build to a heavy double
build to a heavy single

30-20-10
power clean
thrusters
power jerks

SUNDAY
STRENGTH CLASS
RETESTING!!!!
if you have never tested your 1RM and you have been squatting for a while now then this is a good time to test your 1RM.
if you dont feel ready to build to a 1RM then you can build to a heavy 5 reps in each exercise.

BACK SQUAT
DEADLIFT
STRICT PRESS/PUSH PRESS

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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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