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Industrial Athletic

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit New Plymouth

Address:
Fitzroy Plaza
2d/b Darnell St
Fitzroy
New Plymouth

P: 027 556 0362

03/07/2015

CrossFit New Plymouth – CrossFit Squat Warm Up (No Measure) 3 min Run / Row / Skip then 2 Rounds of: 10 Squats (3 second hold at bottom) 1 Length Overhead Walking Lunges L-Sit (3 x 30 Seconds) 2 min rest Plank (3 mins) A1: Back Squat (10 mins to find 1RM) Metcon (AMRAP – […]

Read More » | July 3, 2015 | Category: Uncategorized | Comments: none

01/07/2015

CrossFit New Plymouth – CrossFit Warm Up (Inch Warms & Push Ups) (No Measure) 3 min Run / Row / Skip then 2 Rounds of: 1 Length Inch Worms 10 Push Ups Plank (3 min ) Good Mornings (5-5-5-5) Deadlift (5-5-5-5) Build up to %70 of your 1 rep max Collin (Time) 6 Rounds for […]

Read More » | July 1, 2015 | Category: Uncategorized | Comments: none

29/06/2015

CrossFit New Plymouth – CrossFit Shoulder Warm Up 3 (No Measure) 12 Bent Over Rows (40/25) 12 Bent Over Reverse Flys 1 Round of “I T W X” 2 Rounds L-Sit (3 @ 30 sec, 30 sec rest) Back Squat (5 x EMOM x 10 min at 70%) Snatch (5 x EMOM x 10 min […]

Read More » | June 29, 2015 | Category: Uncategorized | Comments: none

Saturday Team WOD

CrossFit New Plymouth – CrossFit Self Directed Warm Up (No Measure) 5-10 mins to warm up however you want. Metcon (Time) WOD 1 45 reps of Partner Deadlifts Synchro Pullups Metcon (Time) WOD 2 800m Run 50 alternative wall balls (with same ball) 600m Run 40 Alt wall balls 400m run 30 alt wall ball […]

Read More » | June 27, 2015 | Category: Uncategorized | Comments: none

26/06/2015

CrossFit New Plymouth – CrossFit Hoover Ball (No Measure) Use a 4kg wall and set up rope across gym (like Vollyball) two even teams on each side and throw ball over the net, Other team must catch. If dropped that throwing team gets 1 point. 1st team to 7 losing team does 20 burpees Plank […]

Read More » | June 26, 2015 | Category: Uncategorized | Comments: none

25/06/2015

CrossFit New Plymouth – CrossFit Squat Warm Up (No Measure) 3 min Run / Row / Skip then 2 Rounds of: 10 Squats (3 second hold at bottom) 1 Length Overhead Walking Lunges Plank (1 @ 3 min) 2 Cleans + 1 Jerk (5-5-5-5) Negative Pull-Ups (5-5-5-5) Metcon (Time) Rising stars WOD 2a & 2b […]

Read More » | June 25, 2015 | Category: Uncategorized | Comments: none

24/06/2015

CrossFit New Plymouth – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch […]

Read More » | June 24, 2015 | Category: Uncategorized | Comments: none

23/06/2015

CrossFit New Plymouth – CrossFit Shoulder Warm Up 2 (No Measure) 2 mins Row / Skip Then 2 Rounds of: 10 Bent Over Barbell Rows 10 Push Ups 10 Sit Ups Plank (3 min) 3 min Clean & Jerk Complex (Total Weight) power clean into Hang Squat Clean into Front squat into Split Jerk15 min […]

Read More » | June 23, 2015 | Category: Uncategorized | Comments: none

23/06/2015

CrossFit New Plymouth – CrossFit Shoulder Warm Up 2 (No Measure) 2 mins Row / Skip Then 2 Rounds of: 10 Bent Over Barbell Rows 10 Push Ups 10 Sit Ups Plank (3 min) 3 min Clean & Jerk Complex (Total Weight) power clean into Hang Squat Clean into Front squat into Split Jerk15 min […]

Read More » | June 23, 2015 | Category: Uncategorized | Comments: none

22/06/2015

CrossFit New Plymouth – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch […]

Read More » | June 22, 2015 | Category: Uncategorized | Comments: none