Strength needs a plan.
One main lift, focused supersets and progressive training cycles: in our Strength classes you focus entirely on building strength in a planned way.
Without a WOD, without time pressure and without an extra conditioning part. Instead with technically clean repetitions, enough rest and a program that builds up over several weeks.
Strength needs repetition
CrossFit develops many different physical abilities. In the Strength class we deliberately reduce the variety and give central strength exercises more room.
You train important movement patterns regularly over several weeks. This lets you consolidate your technique, find suitable working weights, build training volume in a controlled way, increase load in a way you can follow and track your development across a cycle.
So the Strength class isn’t a random heavy-day workout. Every session is part of a bigger plan.
Lower body and upper body
Lower Body Day
Strength from legs and hipsThe Lower Body Day focuses on strength and stability in the lower body: squat variations, deadlift variations, single-leg exercises, work for the hips and posterior chain as well as accessory core exercises.
Upper Body Day
Push, pull and stabiliseThe Upper Body Day emphasises upper-body strength: press and bench-press variations, horizontal and vertical pulling exercises, shoulder and back work as well as accessory exercises for arms and core.
Good to knowThe current focus and how the sessions are assigned are in the respective training plan in Beyond the Whiteboard.
How a Strength class is structured
Specific warm-up
Mobilisation and activation prepare you for the main lift and the planned load.
Warm-up sets
You work up to your working weight in a controlled way and get feedback on your execution.
Main lift
The central lift follows a set structure of sets, reps and load.
Supersets
Accessory exercises train the muscle groups involved, support the main movement and ensure a balanced training volume.
A planned finish
The class ends when the planned strength work is done. There’s no conditioning finisher and no CrossFit WOD.
Developed in-house. Built over weeks.
Our strength programming is developed in-house by our coaching team. Every training cycle follows a clear focus and builds up over several weeks.
In doing so we account for technically controlled repetitions, a sensible ratio of main and accessory exercises, a gradual increase in load, enough rest between working sets, the overall volume of the session and the recovery needed between training days.
Progression doesn’t automatically mean adding more weight every week. Depending on the training phase, development can also be steered through reps, sets, training volume or better execution.
Who is Strength for?
The Strength classes are right for you if you:
The workload is adapted to your current training level, so you can start in a controlled way and build up step by step.
Twice a week
Good to knowYou’ll find the current assignment of upper and lower body in the schedule or in BTWB.
Good to know
Is Strength a normal CrossFit class?▾
No. The Strength class focuses entirely on strength training. There’s no CrossFit WOD and no extra conditioning part.
Do I need experience with barbell training?▾
No. A coach helps you with your technique and with choosing a suitable working weight.
Why can’t I attend another class on the same day?▾
Training volume and recovery are part of the program. An additional class would significantly change the planned overall load.
What happens if I miss a session?▾
The complete plan is in BTWB. You can make up the session on your own and stay in the current training cycle.
Do I have to use more weight every week?▾
No. Depending on the training phase, progression can come through weight, reps, volume or improved execution.
Is the Strength class only for very experienced strength athletes?▾
No. The exercises and working weights can be adapted to different levels. What matters is that you want to follow the training plan over several weeks.
Stronger. Set by set.
Train with a clear plan, coached main lifts and focused accessory exercises – without having to put your strength training together yourself.