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

Wednesday May 20, 2020

May 20, 2020

Strength Squats: 5×5 RDL: 5×8 Conditioning Mixed Tabata 4 Minutes 20 seconds Hollow Hold10 second REST 20 seconds Super Plank or Paoli 10 seconds REST

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Monday May 18, 2020

May 18, 2020

StrengthHex BarDeadlift: 5×5Floor Press: 5×5Band Pull- Apart: 5×6/6 Conditioning 12 Minute AMRAP 3/3 Split Squat Jumps3/3 Turkish Get-ups 3 Push-ups

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Wednesday May 12, 2020

May 13, 2020

Strength: Squats 7×5 RDL 7×8 Conditioning12 Minute AMRAP 5 Push-ups 10 Sit and Twist Sit-ups 5 Star Jumps

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Friday May 8, 2020

May 8, 2020

Strength: Push Press: 7×5Turkish Get-up: 7×3/3 Conditioning 10 Prowler Pushes any style or 3 Minute Burpee AMRAP

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Wednesday May 6, 2020

May 6, 2020

StrengthSquats: 6×5RDL: 6×5 Conditioning 6 Rounds for Time 6 DB Push-up to Row 6 Overhead Sit-ups 6 Star Jumps

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Monday May 4, 2020

May 4, 2020

Strength:Floor Press: 6×5Deadlift: 6×5Air Band pull-aparts: 6x 6/6 Conditioning:6 Rounds Weighted Farmers Carry 150 M 12 Star Jumps If you do not have weight to carry, use a backpack or purse.

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Wednesday April 29, 2020

April 29, 2020

StrengthSquat: 5×5 (try lateral goblet squats or reverse lunges) RDL: 5×8 (try one leg at a time, 8 per side) Conditioning 21-15-9Sit Ups Burpees

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