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

Monday April 27, 2020

April 27, 2020

Strength Training: Deadlift: 5×5Floor Press: 5×5“Band Pull Aparts”: 5×6/6 Conditioning Alternating Tabata20 sec on/10sec offMountain Climbers :00Paoli Push-up or Plank:30 IMMEDIATELY into 30 burpees for Time

Read the full article →

Friday April 24, 2020

April 24, 2020

StrengthPush Press: 5×5Turkish Get-up: 5x 3/3 Conditioning 12 Minute AMRAP 6 Dumbbell Push-up to Row (you can do it with out weight)6/6 Sit and Twist Sit-ups 18 Air Squats

Read the full article →

Wednesday April 22, 2020

April 22, 2020

Strength Squat: 7×5 (try some lateral goblet squats) RDL: 7×8 (try one leg at a time) Conditioning 21-15-9Toe Touches 15-10-5Push-ups

Read the full article →

Monday April 20, 2020

April 20, 2020

Strength Hex Bar Deadlift: 7×5Floor Press: 7×5Band Pull-Apart: 7×6/6 (yes you can do these with out a band) ConditioningIs anyone even doing these? :-pProwler Pushes x 8

Read the full article →

Friday April 17, 2020

April 17, 2020

StrengthPush Press: 7×5Windmill: 7×6/6 Conditioning8 Minute AMRAP12 Mountain Climbers (6/6)10 Overhead Plate Sit-ups (any foot anchored sit-up)8 StarJumps

Read the full article →

Wednesday April 15, 2020

April 15, 2020

Strength: Squat: 6×6 RDL: 6×8 Conditioning:6 Minutes OTM25 seconds Super Plank3-5 Burpees * *Choose the number of burpees with that gives you approximately 15 seconds of rest

Read the full article →

Monday April 13, 2020

April 13, 2020

Strength: Hex Bar Deadlift: 6×5Floor Press: 6×5Air Band Pull-Aparts: 6x 6/6 Conditioning:Run 800m rest 3 Minutes Run 400m

Read the full article →