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

ICENI WAY PROGRAM 17-04
Posted On : April 17, 2017

ICENI WAY PROGRAM 17-04

fullsizeoutput_ca7

MONDAY

MAIN CLASS

In Pairs

0-5 minutes 100 burpees

5-10 minutes 100 wallballs

10-15 minutes 100 hang power cleans 40/30

x3

TUESDAY

CROSSFIT CARDIO

3 Rounds and 75% (not for an all out effort. aim to keep a good consistent pace throughout)

800m run

25 burpees

50 cal row/ski/bike

5 rounds

50 double unders

30 sit ups

MAIN CLASS

Clean and jerk

Build to “heavy” in:

1 clean, 1 front squat, 1 power jerk

15 minute ladder

1 clean, 1 front squat, 1 power jerk

2 clean, 2 front squat, 2 power jerk

3 clean, 3 front squat, 3 power jerk…..

Midline to finish

WEDNESDAY

MAIN CLASS 

Hollow hold + Arch hold warm up

Toes to bar progression – find a movement that you can move well with for 10+ reps

Workout – Focus on quality but don’t take your time

150-100-50

double unders

30-20-10

Toes to bar.

90-60-30 

Second hollow hold (keeping to lower back to the ground)

5x 20-30 second hanging knee raise (L-sit if possible for as many rounds as possible before going to knee raise)

  • This exercise is for 2 purposes. To increase you time hanging on the bar and to also increase your grip strength. 
  • Rest as needed to complete the sets (not too long)

Tabata 

Air squats

  • Rest is at the bottom of the squat.

400m Run for time.

ICENI BARBELL

Clean and jerk

Build to a daily max in triples

THURSDAY

CROSSFIT CARDIO

40 minutes EMOM

  1. 45s Shuttle runs
  2. 45s Row
  3. 45s double unders
  4. 45s down ups

MAIN CLASS

Pull up 

3×10 beat swing

3×10 strict pull ups

3×5 strict negative pull ups

3×20 bicep curls

5 Rounds

400m Run

21 Deadlifts 60/40 (upscale 80/60)

FRIDAY

MAIN CLASS

5 Rounds

10x Back squat

20m Walking lunge 

2 minutes rest

3 Rounds

30 double unders

10 hang power snatch

2 Rounds

25 burpees

10 hang power snatch

1 Round

50 box jumps

10 hang power snatch

SATURDAY

CROSSFIT CARDIO

Numbers depending

MAIN CLASS – TEAM WORKOUT

Patrick to program

ICENI BARBELL

Snatch / over head squat

COMPETE CLASS

crooooooossssssfit

SUNDAY

STRENGTH CLASS

20 minutes EMOM

odd – 12 Front rack lunges

even – 8 strict press

  • partner up and swap bar for each minute

Deadlifts

5×10 @60% aprox

  • touch and go reps
  • no belt straps or head bands

 

ICENI WAY PROGRAM 17-04

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

View All
Copyright © 2018 crossfiticeni.com. All rights reserved         Clacton Boot Camps | White Cliffs CrossFit | CrossFit Great Stour | CrossFit Connect | CrossFit Spitfire | CrossFit Dire Wolf