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

ICENI WAY PROGRAM 28-08
Posted On : August 27, 2017

ICENI WAY PROGRAM 28-08

IMG_3654

 

MONDAY

MAIN CLASS

A.

Clean and jerk complex!

1 clean pull

1 power clean

1 hang clean

1 split jerk

B.

In a Pair.

150 STOH for time

– every time you drop the bar to person who just finished their set must to 5/10 over bar burpees before e you partner can pick the bar up and start their set.

 

 

TUESDAY

CROSSFIT CARDIO

Aerobic work

  • this means you don’t want to be red lining at any point during this workout. At no point should you be stood around with your hands on your knees. If you do. you’ve missing to point in these workouts.
  • I also want you to see if you feel the onset of fatigue on the lower body or upper body when you start this second workout. (you can do either first)

A.

20 minutes of work.

5 minute Ski / row (upper body focus on the rowing)

20 Burpees

20 wall ball push press (A wall ball with out squatting all the way.)

20 pull ups (15/10 design on speed. If you can do 20 without breaking more than twice then do 20)

1 minute bear crawl (slowly. weight in the arms)

4 minutes rest.

B.

20 minutes of work.

400m run

50 walking lunges

40 sit ups

30 tuck jumps

20 goblet squats (light)

 

MAIN CLASS

A.

Pull up day!

  • Lat activation

3 Rounds all at light weight.

10 straight arm pull down (band(s))

10 pass overs (PVC)

10 bent over rows (empty bar)

Tempo

5×5/8

– 60/90 second between sets

fast up

3 seconds at top. 

slow down.

  • boxes if needed to take some of the weight away. When using the box make sure you remain straight under the bar. and that you aunt standing at an angle loading one arm more than the other.

Single arm Rows

5×12/15 on each arm

B.

10 minute AMRAP

40 Double unders

30 Jumping lunges (walking lunges / step back lunges)

20 Sit ups

10 Push press 50/35kg

4 minutes rest

800m run for time

  • MAX EFFORT! 
  • Strategy. Start fast. slow down a little and settle into a good pace for you. Pick up the pace for the last 200/150m. and SPRINT FINSH!!!!

 

RUNNING CLUB

Endurance focus

Work: 10/8x400m

Rest: 100m walk between rounds

Pace: something you can maintain for all the rounds. 

  • If you have a watch / phone please bring to record your times. 
  • The better your running the more rounds you will be doing. This is the avoid the intensity dropping right off. or you picking a pace that is too slow for you.

 

 

WEDNESDAY

MAIN CLASS 

A.

Movement Focus: Toes to bar

  • Don’t rip your hands spending all day on the bar!

B.

Open Style workout

12 minute AMRAP

3,6,9,12….

Clean and jerk 60/40

Toes to bar

 

ICENI BARBELL

Snatch Complex:

1, Snatch pull

1, Snatch

1, Hang snatch

1, Overhead squat

And then some Team barbell “fun”

 

 

THURSDAY

CROSSFIT CARDIO

A.

Power intervals

4x

4 minutes on: 4 minutes off ( use your rest wisely. you can do soft tissue work stretch and then get ready to go again)

200m run / Sprint

30 wall balls

20 deadlifts (60/40)

As many burpees in the remaining time. (scale the burpee to a no chest touch burpee or down to a bench to allow you move faster and without breaking at all)

  • Go out really hard during each round. 4 minutes rest is a long time to recover “fully” to be able to attack the next round as hard again

 

MAIN CLASS

A.

Snatch (barbell cycling)

12/10/8/6/4/2

B.

Open style workout

6 minute AMRAP

30 Plate jumps (10kg)

20 Air squats

10 Power snatch 35/25kg

Rest 3 minutes and repeat. (Don’t save yourself for the second round, you shouldn’t be able to beat your time or come close to it if you go hard enough in the fist)

 

RUNNING CLUB

A.

Speed work.

All out sprints!

10x75m

– slow 75m walk between rounds. walking back to the start line.

  • you shouldn’t feel like you’re hitting a wall during this workout. A nice slow walk to get back to the start line and then attack the next round. 
  • All about developing your SPEED!

 

 

FRIDAY

MAIN CLASS

A.

Front squats

  • 5×10
  • 2 minutes rest between sets (IMPORTANT)
  • Build to a weight you know you are going to feel challenging before starting your first set. 

B.

24xEMOM

  1. 40 seconds HARD Row
  2. 40 seconds shuttle runs
  3. 40 seconds HARD Ski
  4. 40 seconds 15 wall balls + ME down ups

 

 

SATURDAY

CROSSFIT CARDIO

Numbers depending 

 

MAIN CLASS – TEAM WORKOUT

A.

3 RM push press (from the ground)

B.

20 minute AMRAP

30 Push press / Shoulder to overhead 50/35

30 Pull ups

50 Push ups

50 Deadlifts

100 Air squats

100 plate jumps

 

ICENI BARBELL

Clean and jerk Complex

1 cluster 

1 hang cluster

Madness to finish 

 

COMPETE CLASS

Lots of Good crossfit workouts and chance to try things you don’t usually in classes

 

 

SUNDAY

STRENGTH CLASS

Warm up: Glute activation work (glute bridges)

– step a good 10/15 minute warm up the hams and gluten for the deadlifitng. The better your warm up the more weight you shift!

A.

Deadlifting

Build to a 3RM 

  • NO BELTS! you must develop a stronger midline. If it hurts then keep it light or stop and work on what is causing you this pain rather than masking it with a belt.

B.

Single ARM strict press (super set this with the box jumps)

10×5+5 

10×5 box jumps. ( you HAVE to jump! even if thats onto a 5KG plate.

  • no rebounding the jumps. you must step/hop down, reset, and then go again
  • focus on being as explosive as possible every jump.
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