Our CrossFit Programming implements a Strength Based Class two or three times a week. Strength Training (like deadlifts or power cleans) are key exercises for you to build functional, total body strength. Lead by head coach, Paul Roberts, Sand and Steel is the only gym in Virginia with a coach certified in Starting Strength (Mark Riptoe), Catalyst Athletics (Greg Everette), Burgener Strength, and the Westside Conjugate Method (Lou Simmons).
Our CrossFit Powerlifting and Olympic Lifting classes feature a dynamic warmup based on the barbell lift we’ll be doing that day. Barbell lifts includes exercises like: 5 x 5 Front Squat, 5-5-3-2-2-1-1-1 Sumo Deadlift; or 3-3-3-3-3 Powerclean. The second part of the workout will strengthen and/or mobilize muscles and joints used in those exercises. For example: for front squats, we might work on improving external shoulder rotation, unlocking T-spine extension, improving ankle mobility, and assisting in recovery for the lats, glutes, and quads.
The main exercises (barbell lifts) you will see are Deadlifts, Bench, Press, Jerk, Clean, Squats, and Snatch. You will be taught multiple variations of each exercise. Each class features four skill levels: beginner, Intermediate, Advanced, Expert. Strong is an excellent fitness class to learn the foundations of proper weight lifting.
Warmups, Skill Workout, Mobility & Cooldowns
For our CrossFit classes feature customized warmups so that you move better with less pain. Corrective exercises are used in both the warmup and skill work to reinforce good exercise patterning.
Powerlifting and Olympic Lifting Exercises
You’ll learn these in our personal training and CrossFit classes
Back Squat
Front Squat
Low bar back squat
Box Squat
Split Squat
Conventional Deadlift
Sumo Deadlift
Romanian Deadlift
Stiff Leg Deadlift
Single Leg Deadlift
Power Clean
Squat Clean
Sumo Deadlift
High Pull
Hang Clean
Bench Press
Overhead Press
Push Press
Push Jerk
Split Jerk
Powerlifting Class Conditioning Training
The second portion of the powerlifting class in on conditioning. This includes CrossFit style workouts, TRX Suspension Training, Rip Trainer, Bosu, Kettlebell Work, and Dumbbell Work.
CrossFit Powerlifting Alexandria VA
Powerlifting in Personal Training
With our private personal training sessions, you can learn and gain the benefits of powerlifting and conditioning at your own speed. Personal Training Sessions feature programs that are custom written to you. They evolve over time as you gain strength and mobility.
Powerlifting Competitions
We also prepare members for powerlifting competitions. In a traditional Powerlifting Competition, a lifter will have three (3) attempts at each lift to reach maximal strength; these competitions are timed around a lifted peak performance. While you are not required to enter a competition, we will take you through a full training cycle and then retest your lifts.
Appropriate Ages for Powerlifting
Young or old, short or tall, anyone can take up a Powerlifting program and reap the benefits (increased Power, Strength, Bone Density.) Building up mobility properly is important so that you can correctly perform these lifts. While everyone can benefit from a lifting program, these are complex moves and require a great deal of core control to protect the lifter from injury. Mobility plays a large roll in the execution of the safe execution of these moves. If we feel it is not safe, we will work on the problem areas so you can eventually lift safely and at your full potential.
Powerlifting Equipment
At Sand & Steel, we have many different Powerlifting Alexandria VA programs, but also the latest equipment and tools. If Rogue makes it, we probably own it. From Barbells to Football Bars to Safety Squats and Chains. We are equipped to challenge your muscles and get you the results you desire.
6-Week Powerlifting Alexandria VA Program
Buckle In - Dynamic Legs - WOD 60
Buckle In is a dynamic effort legs day. Static weight is plates plus the bar. Accommodating resistance is weight with chains and/or bands. An olympic ring set can be substituted for the TRX Body Saw. The Glute Ham Roller from Sorinex can be substituted with an Ab wheel.| Movement | Sets | Reps | Duration | Static Weight | Accommodating Resistance | Rest |
|---|---|---|---|---|---|---|
| Box Squat | 12 | 2 | N/A | 50% ORM | 25% ORM | 45 seconds |
| Conventional Deadlift | 3 | 8 | N/A | 40% ORM | 30% ORM | 30 seconds |
| Sled Drive | 5 | 90 seconds | BW | N/A | 45 seconds | |
| TRX Body Saw | 3 | 20 | N/A | N/A | N/A | 45 seconds |
| Glute Ham Roller Rollout | 5 | 20 | N/A | N/A | N/A | 45 seconds |
Angel-Dynamic Upper Body
Westside workout Angel. A dynamic day on the Westside Conjugate system involving Overheard press as the main movement. The weights are based on the on rep max or (ORM) and change week to week.
| Movements | Set | Reps | Duration | Weight | Resistance | Rest | Comments |
|---|---|---|---|---|---|---|---|
| Strict Overhead Press | 9 | 3 | N/A | 50% of ORM | 30% of ORM | 30-45 seconds | |
| Ring Pullups | 4 | 10 | N/A | N/A | N/A | 45 seconds | |
| Row 250 M | 3 | N/A | 45secs | N/A | N/A | 90 seconds | Max Effort |
| Ring Static Fly and Hollow Body Hold | 6 | N/A | 30secs | N/A | N/A | 20 seconds | |
| Reverse Band Fly | 5 | 4 | N/A | N/A | N/A | 30 seconds | |
| Candle Sticks | 5 | 4 | N/A | N/A | N/A | 30 seconds | |
| GHR Pikes | 3 | 20 | N/A | N/A | N/A | 45 seconds |
Strength and Honor – Max Effort Leg Day
A Max Effort Leg day with the deadlift being the prime movement. All weights are based upon the one rep max (ORM) which should increase each week.
| Movements | Sets | Reps | Duration | Weight | Resistance | Rest | Comments |
|---|---|---|---|---|---|---|---|
| Conventional Deadlift | 3 | Max Effort | N/A | 90% of ORM | N/A | 2-5 minutes | Within each set perform as many reps as you can cleanly execute |
| Barbell Cleans | 3 | 20 | N/A | N/A | N/A | 45 seconds | |
| Assault Bike Sprints | 4 | 10 Calories | 30-40 seconds | N/A | N/A | 2 minutes | Max Effort sprint |
| Sand Bag Snatches | 3 | 15 | N/A | 30lb | N/A | 30 seconds | |
| Handstand Walks | 4 | 50 Steps | N/A | N/A | N/A | 45 seconds | Scale to workable goal, hard effort |
| Yoga Leg Holds | 4 | N/A | 60 Seconds | N/A | N/A | 30- 45 seconds |
Glory – Max Effort Chest/Triceps- WOD 63
Max effort upper body day with the Push Press as the prime mover. The weights are based upon a percentage of the one rep max (ORM) of the client.
| Movements | Sets | Reps | Duration | Weight | Resistance | Rest | Comments |
|---|---|---|---|---|---|---|---|
| Push Press | 3 | Max Effort | N/A | 90% of ORM | N/A | 2-3 minutes | Complete as many reps as you can safely and cleanly execute |
| Dips | N/A | 40 | N/A | N/A | N/A | N/A | |
| Dumbell One Arm Press | 4 | 20 | N/A | 30% of ORM | N/A | 45 seconds | |
| Wallballs | N/A | 100 | N/A | 20lbs | N/A | N/A | |
| TRX Spiderman Planks | 4 | 25 | N/A | N/A | N/A | 45 seconds | |
| Decline Bench Situps with Mace | 4 | 25 | N/A | 20lb | N/A | 45 seconds |
Powerlifting Compared
- Bodybuilding is about shaping your physique to look a certain way with each muscle is trained individually.
- Powerlifting utilizes compound movements to get the most raw strength
- Bodybuilding is very high volume, high rep training to create muscle hypertrophy
- Powerlifting is moderate to low reps at heavy weights- designed to build strength/power
- Powerlifting is a meant to build maximal strength, bodybuilding is focused on lifting to sculpt the muscle.
- Metabolic Conditioning is focused on increasing your cardiovascular capacity and weight loss.
- Power lifting will shape and change your body but the goal is strength and power.
- Metabolic Conditioning utilizes higher reps with the goal of getting the heart pumping.
- Both will use compound movements, but with different goals the workouts are different. A heavy squat for Powerlifting vs. Multiple light weight squats in Metabolic Conditioning.
- Functional training is a term that is often used, when used here we mean specific training towards a specific goal; i.e. becoming stronger in movements that translate to every day strength.
- The focus with Functional training is to build your muscles and conditioning to mimic those moves used in every day life and to reduce injury risk.
- Powerlifting is overall strength towards 1 rep max goals, functional Training is strengthening for every day movements.
- Functional Training is going to use moderate to no weights for majority of the movements
- CrossFit can get a bad name in the Powerlifting community, but the truth is the stronger you become the more well rounded you will be as a CrossFit athlete.
- The sport of CrossFit is developing towards the stronger athlete- not just the fastest. The downside is a lot of CrossFit programming skips over raw strength and favors volume in the lifts.
- Building a strong strength base will improve the over all benefit.
- Powerlifters may scoff at box jumps, but in truth they are a helpful move in practicing leg power, just what you need to stand up a heavy squat.
There aren’t many gyms in Northern Virginia that offer a real powerlifting class. Coached by professional strength coaches, this is the class to attend if you want how to do powerlifting and Olympic lifting correctly. Workouts are scaled to your level, but they are still always a challenge.