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ICENI WAY PROGRAM 26-06
Posted On : June 25, 2017

ICENI WAY PROGRAM 26-06

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MONDAY

MAIN CLASS

All as a pair:

Part A:

Power clean

10 minutes to build to a 3RM “touch and go”

Part B:

10 minutes to Build to a 3RM Shoulder to overhead

Part C:

10minutes AMRAP

800m run

Max effort clean and jerk

 

 

TUESDAY

CROSSFIT CARDIO

5 Rounds

200m run

20 burpees

4 Rounds

20 wall balls

50 double unders

3 Rounds

20 KB swings

50 plate steps

2 Rounds

50 mountain climbers

20 sit ups / v ups

1 Round

800m run

 

MAIN CLASS

GYMNASTICS

Glute activation work

5 minutes – make it burn!

20 minutes of progression work

5/10x Strict pull ups

5/10x Hand stands

10x Pistol.

10/1 shoulder press

30 double under between each set.

Midline to finish 

 

RUNNING CLUB -1800

3 Rounds

200m run

30 seconds rest

400m run

1 minutes rest

800m run

2 minutes rest

  • aim to hold a consistent pace through all the intervals
  • 4,200m total

 

 

WEDNESDAY

MAIN CLASS 

Box jumps

Option A:

  • Find a level you can comfortably preform multiple reps at

Option B:

– Build to 1RM box jump

Power snatch

– warm up to a weight you can move easily RX 35/25

8x 20 seconds on 40 seconds off

  • increase the weight 50/30

8x 20 seconds on 40 seconds off

Workout – For time

5 Rounds

21 Goblet squat

15 KB swings

9 Down ups

 

ICENI BARBELL

Snatch focus.

 

 

THURSDAY

CROSSFIT CARDIO

10x 200m run + 10 Burpees

– 30 seconds between each round

– each round should be 

 

MAIN CLASS

A-B

Walking lunges (KB in front rack)

Bear crawls and other crawling variations

Handstand walks

Broad jumps

wheel barrows

Workout – In pairs

100 Double unders

90 Wall balls

80 Cal Ski/Row

70 KB swings

60 Deadlifts 60/40

50 Over bar burpees

40 Synchro air squats

30 Cleans 60/40

20 Shoulder to overhead

10 Bar Muscle ups

 

RUNNING CLUB – 1800

10x 200m Sprint + 100m walk

  • lower volume in this session. Which means the intensity needs to be HIGH!

 

 

FRIDAY

MAIN CLASS

Workout 1:

DT 

5 rounds

12 deadlifts

9 hang power cleans

6 shoulder to overhead

Workout 2:

3 Rounds

400m run

20 toes to bar

200m run

10 strict pull ups

 

 

SATURDAY

HOME WORKOUT

20,18,16,14,12,10,8,6,4,2

Push ups

Air squat

Sit ups

  • these are three example exercises. You can pick 3 others exercise of your choice and perform the same rep scheme. 
  • post workouts and selfies on the group if you do choose to hit a home workout. 

SWIMMING

10x 50m 

  • 30 seconds rest between each effort. each round should be at 90% effort

 

 

SUNDAY

STRENGTH CLASS

Step out lunges from the rack. (bar in front rack)

  • 5×16
  • build the weight up if this feels good. But focus on controlling the movement.

Push press from the rack

  • Build to a heavy 10
  • Build to a heavy 5
  • Build to a heavy 1

Midline to finish

  • Plank holds front, left and right

 

ICENI WAY PROGRAM 26-06

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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