Our CrossFit Powerlifting Class features a strength training exercise (like deadlifts or power cleans) in every class.  Workouts are posted on SugarWOD a week in advance so that you can structure your own workouts accordingly.  The programming is based on Starting Strength (Mark Riptoe), Catalyst Athletics (Greg Everette), and Westside Conjugate Method (Lou Simmons).

Our CrossFit Powerlifting and Olympic Lifting Class (STRONG) begins with 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 powerlifting class, we consider which exercises you should do so that you perform better at the barbell lift of the day.  Some of those exercises become the warmup and skill work.  Some exercises become the tissue mobilizations and cooldowns at the end.  Corrective exercises are used in both the warmup and skill work to reinforce good exercise patterning.

Strong Powerlifting Class Strength Training

Our Powerlifting Strength program is available on SugarWOD for members with an existing account.  For strength: the program rotates between: squat, deadlift, press, and clean.  We rotate versions of each exercise to maintain symmetry and decrease risk of injury:

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.

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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.

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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

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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

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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

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Sand & Steel Power Lifting Programs

1. Strong By Dawn and Paul: only one program at Sand & Steel bears the owner’s name, and this is it.  A powerlifting program designed to burn calories, build core strength, and of course strengthen the main lifts.
2. Power Lifting Fundamentals: working off the amazing program Jim Wendler has developed, this beginner friendly program uses a time proven periodization to garner impressive strength gains.
3. Level III: Glute and Core: if you are deconditioned and want to start a powerlifting program this is it.  Not an easy program by an means, but excellent in that it gradually builds up strength for deconditioned athletes.
4. Texas Method Power Lifting: there are few coaches who know more about powerlifting than Mark Riptoe.  Paul is a learned student of his methodology after attending his Starting Strength Seminar.  He has developed this amazing program based on Riptoes seminal book Practical Programming for Strength & Novice Method.
5. Westside Program: Our toughest powerlifting program.  Leveraging accommodating resistance and max lift days this program puts on size and power in record time.