Beginner CrossFit Strong

Join Sand & Steel in our Beginner Strong Class. You’ll learn how to perform powerlifting and Olympic lifting safely. Plus, the Strong Class includes mobility work on shoulders, core strength, and hip control. Beginner Strong focuses on the 4 major lifts of powerlifting, the Olympic lifts, and common variations like the front squat and sumo deadlift. In Beginner CrossFit Strong we build up your functional strength in your hips, shoulders, and core with numerous corrective exercises.

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Powerlifting & Olympic Lifting Programming:

The Strong Class has four main elements to its design:

  1. 2-3 Warmup exercises: 5-10 Minutes
  2. Exercise A 10-20 Minutes
  3. Exercise B 10-20 Minutes
  4. 2-3 Cooldown Exercises: 5-10 Minutes

Beginner vs Advanced Class

Beginner Class: focus on teaching quality technique from the ground up.  No prior knowledge is assumed.  The class will spend more time on mobility, include less volume, and feature less complex techniques.

Advanced Class: assumes you already know the technique for the exercises.  The class will focus on perfecting your technique and practices more advanced exercises.

A Deliberate, Methodical Approach to Powerlifting and Olympic Lifting

Monday Wednesday Sunday
Week 1 Deadlift & Bench Press Back Squat & Pullups Olympic Clean
Week 2 Front Squat & Jerk Sumo Deadlift and Push Press Olympic Snatch
Week 3 Deadlift & Bench Press Back Squat & Pullups Olympic Clean
Week 4 Front Squat & Jerk Sumo Deadlift and Push Press Olympic Snatch

Reps and Sets in Powerlifting

We program in variations of different reps and sets so that you build strength safely.  Here are some sample rep and set schemes we use.  

  1. 5-5-5
  2. 5-5-5-5-5
  3. 5-5-3-3-1-1
  4. 1-1-1-1-1-1
  5. 50 reps
  6. 10-10-5-5-3-3-25
  7. Pause Variations
  8. Eccentric Variations
  9. EMOMs

Don’t worry if you don’t understand what those notations mean.  You’ll learn them in class.

Exercise Variance

We program variance to the foundational exercises that you see above.  Variance protects you against potential injuries and helps ensure that you have no weak links in your kinetic chain. For example:

  1. Box Squat for back squat
  2. Narrow Grip Bench for Bench
  3. Dumbbell Bench for bench
  4. Sots Press for Jerk (e.g. squat jerk)
  5. Mixed grip pullups for pullups
  6. Heel Hook for pullups

Sample Strong Workouts

Deadlift and Bench


  • Prying Squat
  • Pushups
  • Jumping Jacks

Scoring: Checkbox

Deadlift 3-3-3-1-1-1

Build up to 3 Rep Max

Deadlift for load:

  1. 3 reps
  2. 3 reps
  3. 3 reps
  4. 1 rep
  5. 1 rep
  6. 1 rep

Time Cap is 20 Minutes

Scoring: Load

Bench Press 3×5

Bench Press for load:

  1. 5 reps
  2. 5 reps
  3. 5 reps

Time Cap is 15 Minutes

Scoring: Load

Deadlift & Bench Cooldown

5 Minutes

  • Child’s Pose
  • Glute Rolling

Scoring: Checkbox

Back Squat + Pullups Workout


5 Minutes

  • Boot Strappers
  • Hollow Hold
  • Lat Roll
  • Squat Jumps

Scoring: Checkbox

Back Squat 5×5

Back Squat for load:

  1. 5 reps
  2. 5 reps
  3. 5 reps
  4. 5 reps
  5. 5 reps

20 Minute Time Cap

Scoring: Load

Mixed Grip Pullups

-50 Mixed Grip Pullups for Time

Time Cap is 10 Minutes

Scoring: Time

Cooldown Squat and Pullups

5 Minutes

  • Pec Roll with Yoga Ball
  • Quad Rollling
  • Couch Stretch

Scoring: Checkbox

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