This lifting course is designed to build strength in the most Functional movements of Crossfit: The Deadlift, The Squat (back and front), and Pressing (jerk). Each class will have a main focus where technique and form are emphasized throughout skills and drills by giving each individual athlete cues specific to their needs. Accessory tasks will also be programmed daily/weekly as supplemental skills and drills that can be incorporated before or after regular group classes or can be completed once our current Apex Strength lifting session is complete. Classes run approximately 60-90 minutes.
Athletes are encouraged to come to these classes already knowing their 1 RM Back Squat and Front Squat, 1 RM Jerk and 3 RM Deadlift. ( There is no requirement needed if you are a newer athlete and do not feel comfortable find a 1 RM on your own. We will use a number that you may have used in a group class wod )
Also note: these classes are implemented not in place of but in conjunction with our daily programmed Apex Wods. We want to continue to adding strength to our lifts. In addition to daily wods we feel that Apex athletes can see larger gains in their overall fitness and max lifts by adding more strength to some of these basic power lifts.
STICK TO THE BASICS AND WHEN YOU FEEL YOU’VE MASTERED THEM IT’S TIME TO START ALL OVER AGAIN, BEGIN ANEW - AGAIN WITH THE BASICS - THIS TIME PAYING CLOSER ATTENTION
Sample ClassBack SquatBox Squat 10x2 ACROSS -Use 60-75% working SPEED off the box-No more than 60sec rest from racked set
Pressing6 min to find 2 rep Shoulder to OH with a DB (R arm - L arm separate)-May reset on shoulder with both hands-If you can hit 100lb in both hands- see heaviest 2 rep with both hands at same time.
Push Press 7x2 ACROSS~75% of 1 RM Jerk-Hip Drive
Seated DB Press5x5 work up in weight-perform this workout on a box and make sure feet are planted flat on ground. If feet lift NO REP
Accessory WorkFloor Press, start at 50% of 1 RM Jerk complete 5 reps take weight off 10 reps, take weight off 15 reps, take weight off max reps up to 20.
Weighted Sled walks- Heel Toe no run, keep tension 3 attempts climbing- Lateral walk 100' keep tension (1 lead R, 1 Lead L)- Backward 100' walk keep tension 3 attempts climbing
Box Squat Pistols 2 sets each leg 20 reps *optional to hold a light KB in front of your body.