Strength and Conditioning

Basic Barbell serves as our entry-level curriculum wherein novice trainees learn the basic techniques needed to participate in other BCBC programming. No previous training experience is required.

This program can also be utilized by more advanced trainees who want to focus on specific strength and/or mobility issues while maintaining baseline conditioning.

Prowler Push Strength and Conditioning Training at Bridgetown CrossFit

Push Press

June 30, 2017

Strength and Conditioning

Strength

Windmill Bridgetown Barbell and CrossFit Portland OR
Push Press: 5×5
Windmill: 5×5

Conditioning

12 Minute AMRAP
120m Run
12 KB Swings
12 Mountain Climbers
12 Reverse Lunges

Snatch

March 28, 2017

Bridgetown Strength and Conditioning Strength Snatch: 8×3 Squat + Face Pull + Press: 8×6 Conditioning 500m Repeat

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Squat and RDL

March 8, 2017

Bridgetown Strength and Conditioning Strength Squat: 5×5 RDL: 5×8 Conditioning 800m Row 90 second rest 600m Row 60 second rest 400m row 30 second rest 200m Row

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Push Press

March 3, 2017

Bridgetown Strength and Conditioning Strength Push Press: 6×5 Windmill: 6x 6/6 Conditioning 12 Minutes on the Minute 12 Wall Balls

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Snatch Progression

February 28, 2017

Bridgetown Strength and Conditioning Strength Snatch Progression: 8×3 Squat + Face Pull + Press: 8×6 Conditioning 5 Rounds for Time 12 Overhead Plate Sit-ups 8 Hanging Knee Raises

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Push Press

February 24, 2017

Bridgetown Strength and Conditionig Strength Push Press: 5×5 Windmill: 5x 6/6 Conditioning 5 Rounds 10 DB Thrusters 20 Mountain Climbers

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Hex Dead and Floor Press

February 20, 2017

Bridgetown Strength and Conditioning Strength Floor Press: 7×5 Hex Bar Deadlift: 7×5 Band Pull Apart: 7x 6/6 Conditioning For Time: 21-15-9 Ball Slam 5-10-15 Burpee

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