Former United States Navy SEAL and six-time CrossFit Games athlete Josh Bridges’ competitive career highlight is a second-place finish at the 2011 Games behind four-time Fittest Man on Earth® Rich Froning. Bridges last competed as an elite Individual at the CrossFit Games in 2018 to a 31st-place finish.

Though Bridges doesn’t compete at the highest level of CrossFit anymore, he still maintains a consistent training regimen. His current programming, dubbed “Operation LFG (Look and Feel Good),” focuses on sustaining high fitness standards while maintaining a harmonious work-life balance.

On Jan. 21, 2024, Bridges published a video on his YouTube channel detailing his training philosophy, which has shifted to emphasizing sustainability and overall well-being after turning 40. Check it out below:

A Balanced Approach to Strength and Conditioning

Bridges’ workout routine combines strength training with metabolic conditioning. He opened the training session with an upper-body strength split using moderate weights and higher repetitions. 

Strength Work

Bench Press — 4 x 8-10

Incline Dumbbell Press — 3 x 12-15

Seated Bent-Over Rear Delt Raise — 3 x 15

Bridges believes proper form is more important than lifting heavy when bench pressing. He focuses on rep tempo, performing slow eccentrics when the goal is hypertrophy. 

[Related: A New Study Reveals 2 Training Techniques to Maximize Muscle Growth]

Bridges limits his rest between sets to 90 seconds to maintain his desired training intensity.

Conditioning (‘Fight Gone Bad’ Style)

Five rounds for reps:

One-minute Row (for calories)

One-minute Devil’s Press (45-pound dumbbells)

One-minute Strict Pull-Ups

One-minute Front Squat (135 pounds)

One-minute rest

At age 40, Bridges adapts his workouts to prevent burnout and injury. His conditioning workout featured strict pull-ups rather than a kipping alternative and lighter front squats, demonstrating his shift toward movements that limit injury risk.

Comparison is the thief of joy, so do what you’re capable of and go on from there. Don’t compare yourself to others.

In a “Fight Gone Bad” workout, Bridges does not reset nor pause the clock between exercises, mandating an immediate transition to the next station after each minute. He scores one point per rep (one calorie on the rower is one rep).

[Related: How to Do a Picture-Perfect Overhead Squat for Olympic Lifting, CrossFit, and More]

Core Strength and Stability

Strict toes-to-bar and L-sits are staples in Bridges’ training because they build a strong core, which is crucial for long-term fitness and injury prevention.

Core Accessory Work

Strict Toes-to-Bar — 3 x 10

Dips — 3 x 15-20

L-Sit Hold — Accumulate 60 seconds

Bridges prescribed knees to elbows or anchored sit-ups as scaled alternatives for athletes working up to perform the more advanced movements.

2024 CrossFit Open

The 2024 CrossFit Open is the universal kick-off to the 2024 CrossFit season. The first of three Open workouts, 24.1, will be announced on Feb. 29, 2024.

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Featured image: @bridgesj3 on Instagram

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