May 2019

Today’s workout is a Bridgetown CrossFit take on CompTrain’s “Jelly Belly” WOD focusing on the Mid-line. While, “Jelly Belly” has AbMat and Assault Bike movements we’ve incorporated one of our favorite pieces of equipment, the dumbbell. Making it a more versatile workout for the at home CrossFitter too.

Stabilization is the name of the game here. Make sure the back flat and the hips are square while doing the Renegade Rows. Pushing down into one dumbbell while lifting the other can help provide that cross stabilization. There is no getting away from the work here. Pay your dues.

When the mid-line gets stronger, you can move more weight with the same perceived exertion as before, thus getting stronger. Mid-ling stabilization provides strength in supporting the torso effectively, allowing you to generate more overall force. Have you ever seen a prized boxer with a flabby midsection? A boxer needs to be able to not only deliver powerful hits but absorb them as well. So embrace the struggle today and come out stronger!

Hex Bar Deadlift
Build up to heavy 10
THEN 3×6

For Time:
10 Deadlifts (90% of 10), 10/10 Renegade Rows, 10 Pinch Sit-ups
8 Deadlifts (90% of 10), 15/15 Renegade Rows, 15 Pinch Sit-ups
6 Deadlifts (90% of 10), 20/20 Renegade Rows, 20 Pinch Sit-ups
4 Deadlifts (90% of 10), 25/25 Renegade Rows, 25 Pinch Sit-ups
2 Deadlifts (90% of 10), 30/30 Renegade Rows, 30 Pinch Sit-ups

More Bridgetown CrossFit WODs with Mid-Line stablization.

Kelly Starrett one Better Bracing for Midline stability


May 28, 2019

Memorial Day Weekend, the official kick-off of summer. Longer days are here, warmer temperatures, less rain, and school will be out shortly. Traditionally this weekend is littered with picnicking, to do lists, and if you go to a CrossFit gym, “Murph”. In CrossFit culture doing “Murph” is as much a Memorial Day staple as hamburgers […]

Read the full article →

Grip Strength

May 21, 2019

Today’s Bridgetown CrossFit WOD should push you in two ways. First cardiovascular conditioning and second grip strength. The test today will be gripping the bar after pushing yourself on the run. Remember to get the knuckles over the bar to start and use your lats to set you up for success. Ats the score for […]

Read the full article →

AMRAP Mentality

May 17, 2019

Standing for “as many reps as possible”, AMRAP workouts are an opportunity to perform as many repetitions or rounds of a movement as possible within a set amount of time. AMRAP mentality is focusing on the task at hand and not letting yourself become distracted. Chalk it up to the difficulty of what you’re doing: […]

Read the full article →

Work Capacity

May 14, 2019

Work capacity is the ability to perform real physical work as measured by force x distance / time (which is average power). The faster you do work over time, the higher your work capacity will be. With today’s workout there is no room for rest, if you want to finish within the time, cap you […]

Read the full article →

Working for the Weekend

May 10, 2019

Power Clean build up to heavy 2THEN 90% for 3×1, 1×2 9 Minute AMRAP 3 Power Cleans (80% of 2)6 DB Push-up to Row 9 DB Push Press

Read the full article →

Squat, Swing, Sprint

May 8, 2019

What if you could look at any physical task and say, “I got this!” Well, today’s workout is just another step closer to that goal. Unbroken sets and continual movement are the goals here. Embrase the suck and be sure to brace the torso. Don’t shy away from the work of the squat, you should […]

Read the full article →

Work Blocks

May 7, 2019

4 Minutes27/19 Cal Row 27 Burpees 27 Knees to Elbows Rest 4 Minutes 4 Minutes 21/15 Calorie Row 21 Burpees 27 Toes to Bar Rest 4 Minutes 4 Minutes15/9 Calorie Row 15 Burpees 15 Chest to Bar Pull-ups

Read the full article →

WOD for Shoulder Health

May 6, 2019

Somewhere along the line, every athlete or exerciser will experience some shoulder pain. Shoulder pain is often a result of a weakness or inability of the scapula to stabilize on the back side and tightness from the pecs on the front. With traditional CrossFit programming, there’s a lot of horizontal pushing and not a lot […]

Read the full article →