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Josh Bridges’ Workout of the Week

September 16, 2021 by
Photo Credit: Eric Castaños
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Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout of the week is programmed by six-time Games veteran and legend Josh Bridges. His workout comes straight from his “Pay Him 30 Full Workout” program. Bridges will be taking on fellow CrossFit Games legend Jacob Heppner in a boxing match on Sept. 18. 

All nine fights on the card are available on Pay-Per-View for just $9.99.

Warm Up (0:00-5:00)

3 Rounds:
50′ Bear Crawl
5 Inch Worm + Push Up
5 Burpee with HIGH Jump
50′ Duck Walk

Setup workout/Use Bathroom/Drink Water (5:00-10:00)

Workout (10:00-25:00)
For Time:
21-15-9
Bar Facing Burpee
Power Cleans (95/65) or DB’s (50/35) per arm
400m Run

Time cap: 15 minutes

Cool Down (25:00-30:00)
2 Rounds:
1 Minute of:
Child’s Pose
:30 Pigeon Stretch/side

Some advice from Josh: “Breathe on the burpees, hang on to big sets on the cleans/go unbroken, recover your grip on the run.”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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