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

June 10, 2020

Strength:
Squat: 5×5
RDL: 5×8

Conditioning
5 Minutes
20″ AMRAP right into next movement
Sit-ups
Push-ups
Air Squat

Monday June 8, 2020

June 8, 2020

Strength Hex Bar Deadlift: 6×5Floor Press: 6×5Band Pull Apart: 6x 6/6 Conditioning Tabata 20″/10″Mountain Climbers Squat Jumps

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Friday June 5, 2020

June 5, 2020

Strength Training Push Press: 5×5Turkish Get-ups: 5x 3/3 Conditioning 20 seconds AMRAP no rest 1 Rounds =1 Minute Lateral Skier Hops Air Squats Push-ups

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Monday June 1, 2020

June 1, 2020

Strength Training Hex Bar Deadlift: 7×5 Floor Press: 7×5 Band Pull-aparts: 7x 6/6 Conditioning “Mini Cindy”10 Minute AMRAP 5 pull-ups, 10 push-ups and 15 squats Full Cindy is a 20 Minute AMRAP. If you HAVE access to a pull-up bar but no pull-ups replace with knees to elbows or hanging knee raises. NO pull-bar, Replace […]

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Friday May 29, 2020

May 29, 2020

Strength Push Press: 7×5Windmill: 7×6/6 Conditioning 8 Rounds6 Push-ups into 200m Sprint walk back to start line

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Wednesday May 27, 2020

May 27, 2020

Strength Squats: 6×5 RDL: 6×8 Conditioning 3 Minute AMRAP Burpeesrest 2 minutes 2 Minute AMRAP Sit-ups (any kind)rest 1 Minute 1 Minute AMRAP Air Squat

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Friday May 22, 2020

May 22, 2020

Strength Training Push Press : 6×5Windmill: 6x 6/6 Conditioning 12 Minutes 3 Push -ups 9 Air Squats or Goblet Squats 12/12 Mountain Climbers

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