Home / Fitness Classes / Beginner / Beginner CrossFit Strong Beginner CrossFit StrongFrom $5.60 per class Our Beginner Powerlifting Class focuses on teaching the foundational powerlifts & Olympic lifts. This beginner strength class includes mobility training to improve your shoulder mobility, core strength, and hip control. Try a Free Class SKU: Recovery and Corrective Exercise Class Categories: Beginner, CrossFit, Fitness Classes, Strength Tags: Beginner, CrossFit, Olympic lifting, Powerlifting Class Format Reviews (0) Class Policies 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. Powerlifting & Olympic Lifting Programming: The Strong Class has four main elements to its design: 2-3 Warmup exercises: 5-10 Minutes Exercise A 10-20 Minutes Exercise B 10-20 Minutes 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. 5-5-5 5-5-5-5-5 5-5-3-3-1-1 1-1-1-1-1-1 50 reps 10-10-5-5-3-3-25 Pause Variations Eccentric Variations 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: Box Squat for back squat Narrow Grip Bench for Bench Dumbbell Bench for bench Sots Press for Jerk (e.g. squat jerk) Mixed grip pullups for pullups Heel Hook for pullups Butts & Guts + CrossFit METCON + Mobility Classes You want it all right? Core Strength, a great butt, conditioning, better mobility, faster recovery? No problem. Strong’s programming is sequenced with all of our other classes, so you can get swap in a mobility class or a CrossFit METCON or KORE class whenever you want to juice up the intensity. Need some Mobility work? Take a Yoga or Beyond Stretch class. CrossFit Classes & Mobility Sample Strong Workouts Deadlift and Bench Warmup Prying Squat Pushups Jumping Jacks Scoring: Checkbox Deadlift 3-3-3-1-1-1 Build up to 3 Rep Max Deadlift for load: 3 reps 3 reps 3 reps 1 rep 1 rep 1 rep Time Cap is 20 Minutes Scoring: Load Bench Press 3×5 Bench Press for load: 5 reps 5 reps 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 Warmup 5 Minutes Boot Strappers Hollow Hold Lat Roll Squat Jumps Scoring: Checkbox Back Squat 5×5 Back Squat for load: 5 reps 5 reps 5 reps 5 reps 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 Reviews There are no reviews yet. Be the first to review “Beginner CrossFit Strong” Cancel replyYour rating * Rate… Perfect Good Average Not that bad Very poor Your review *Name * Email * Book your classes online. You can register for one class per day. You must register for every session you attend. You must attend every session you book. You must check-in on the app for every session you attend. No show fees are $10. It does not matter if you were really there or if you signed the COVID-19 Safety Declaration. If you don’t check-in on Zen Planner, you’ll be automatically assigned the no-show fee. Booking Window: 2 hours to 2 Weeks before the session. Cancellation Window: 2 hours to 2 Weeks before the session. Please Arrive 10 Minutes Early. Sign the COVID-19 Declaration, Wash Your Hands. Bring your phone, you’ll need to log your workout into SugarWOD. You’ll need a dedicated pair of sneakers for the gym. We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar. Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe. Yoga and Beyond Stretch are barefoot or yoga socks. Bring a mat for Yoga and Beyond Stretch. Keep 10 feet from other members at all time. Clean and Dry all equipment you use. Put all the equipment that you use away. Review all 10 Safe Barbell Handling Videos Before Attending a Class Safely Managing a Barbell in your CrossFit Gym Free Guest Pass: You may obtain a free guest pass for your friends. Please fill out our guest pass form.