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

Friday November 22, 2019

November 22, 2019

Strength Training
Push Press 7x 5
Turkish Get-up 7×3/3

Conditioning
Mixed Tabata 4 Minutes
20 seconds Hollow Hold
10 second REST
20 seconds Super Plank
10 seconds REST

Wednesday November 13, 2019

November 13, 2019

Strength Training Squat 7×5RDL 7×5 Conditioning For Time: 50 Ring Rows 50 Hanging Knee Raises/Toes to bar

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Tuesday November 12, 2019

November 12, 2019

Strength Snatch Progression: 8×3 Squat + Face Pull : 8×6 Conditioning 8 Minute AMRAP 8 Wall Balls 4 Hand Release Push-ups

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Monday November 11, 2019

November 11, 2019

Strength Hex Bar : 5×5 Floor Press: 5×5Band Pull-Apart: 5x 6/6 Conditioning For Time100/125 Calorie Row 50 KB Swings

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Tuesday November 5,2018

November 5, 2019

Strength TrainingSnatch Progression: 8×3Squat + Face Pull + Press: 8×6 Conditioning 9 Minute AMRAP 9 Ring Rows 3-6-9-12, ect Ball Slams

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Monday November 4, 2019

November 4, 2019

Strength Hex Bar Deadlift 7×5Floor Press 7×5Band Pull-apart 7x 6/6 Conditioning 2 Minute AMRAP Wall Ball 1 Minute Rest 1 Minute AMRAPBurpee

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Friday November 1, 2019

November 1, 2019

Strength Push Press 7×5Windmill 7×6/6 Conditioning 7 Minute AMRAP 10 Alternating Renegade Rows 7/7 One Arm Squats

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