Father Time hasn’t slowed down the seven-time CrossFit Open Exercise winner.
Regardless of being 5 years faraway from his final CrossFit Games look, Josh Bridges stays one of the crucial recognizable and well-respected athletes within the sport. The truth is, regardless that the three-time CrossFit Regionals champion hasn’t competed within the Video games since 2018, he nonetheless appears to be like greater than able to maintaining with fellow legends like four-time Fittest Man on Earth® Rich Froning Jr. and 2009 CrossFit Video games winner Mikko Salo.
Bridges may have a chance to showcase the power, stamina, and resolve that made him a fan favourite later this month on the 2023 Rogue Invitational in Spherical Rock, Texas. Set to happen from Oct. 27-29, the extremely anticipated competitors will characteristic a Legends showcase that ought to present loads of highlight-worthy moments over the course of three days.
With one other journey to Dell Diamond on the docket, Bridges took his coaching to a different degree in a video posted on his YouTube channel on Oct. 15, 2023.
Within the newest episode of his “Paying the Man” vlog collection, the previous U.S. Navy Seal put collectively a full-body exercise that pressured every of the contributors to dig deep from begin to end.
Earlier than Bridges and his two coaching companions, Tayler and Andrew Patterson, started the primary a part of the session, they accomplished a “warm-up exercise” that proved way more taxing than hitting the treadmill or rower for a couple of minutes. To arrange for the HIIT-style workout to comply with, the trio carried out six rounds of a 100-foot sled push and eight bar muscle-ups.
Combining a heavy sled push (371 kilos/168 kilograms) with a gymnastics-inspired pull-up variation supplied the right mixture of power and cardio coaching that set the tone for the remainder of the session. Plus, using a 1:1 work-to-rest ratio between rounds gave adequate time for Bridges and his companions to get better as they educated exterior underneath the warmth of the Denver solar.
With the preliminary a part of the exercise full, the group hit the stationary bike for a couple of minutes earlier than ramping up the depth with a four-part circuit that focused nearly each main muscle group. Slightly than making an attempt to hit a selected variety of reps or rounds, the six-time CrossFit Video games athlete utilized the AMRAP (as many rounds as doable) method for the 30-minute exercise.
“I like AMRAPs as a result of it’s simply you in opposition to the clock,” Bridges defined. “It’s not a set ‘how a lot work you’re going to get executed,’ it’s a set ‘time you’re going to do work.’ So everybody has the identical period of time, however who’s keen to push more durable throughout the work to get the extra reps in, to get extra work in.”
Bridges made certain to cowl all his bases by deciding on two conditioning workouts (the Jacobs Ladder and a 200-meter run), one decrease physique motion (back squat), and one higher physique motion (flat dumbbell bench press).
The exercise didn’t essentially give attention to building strength or using heavy masses. As an alternative, Bridges utilized a comparatively gentle weight (70 kilos/31.7 kilograms) to finish 10 reps on the dumbbell bench press. He adopted the identical technique with the squats, choosing 195 kilos (88.4 kilograms) so he may hit all 15 reps on each set. For context on his output, the skilled athlete disclosed that he weighed 165 kilos (74.8 kilograms) a number of days previous to the session.
Nonetheless, sandwiching the 2 muscle-building workouts between the Jacobs Ladder and 200-meter run proved to be significantly difficult.
“That exercise is a lure as a result of the place you make and lose time is on the bench and squats, and every thing else is like simply keep a tempo,” Bridges defined. “It’s not lengthy sufficient to assemble spare seconds for the trouble.”
Coated in sweat and clearly fatigued from the four-exercise HIIT session, it’s clear his type of programming paid off for everybody concerned. Bridges, who impressively completed in thirteenth place on the 2016 Video games as each the oldest (33) and shortest (5-foot 5-inch) Particular person Mens competitor, delivered some phrases of knowledge from his home gym as soon as the exercise concluded.
“Like all sport, it takes time to understand who you might be as an athlete and the place it’s best to push, the place you shouldn’t push, and the place it’s best to again off,” he defined. “It’s actually enjoyable attending to share most of these exercises and exhibiting her [Tayler] what sort of athlete she will be able to change into.”
30-Minute Full-Physique AMRAP Exercise
- Jacobs Ladder – 100 toes
- Flat Dumbbell Bench Press – 10 reps
- Again Squat – 15 reps
- Run — 200 meters (656 toes)
Whereas Bridges could not be “in his prime,” the 41-year-old most definitely nonetheless has the mindset of a champion. And after representing the CrossFit Legends properly a 12 months in the past, he appears to be like prepared to offer the Spherical Rock crowd one other traditional efficiency on the 2023 Rogue Invitational.
Featured Picture: Josh Bridges / YouTube