Olympic Weightlifting/Strength Training

Developing proper technique and increasing strength are vitally important to increasing the safety and efficacy of CrossFit. Virtually all of the athletes at the 2009 CrossFit Games engaged in a secondary strength training program in order to improve their performance. It has long been the stance of the CrossFit community that what works for the elite CrossFitter will work for every CrossFitter. By utilizing a dedicated strength program to increase their strength and power output, athletes will see rapid improvement in their workout times and their overall physical abilities.

CrossFit Atlanta now offers strength classes specifically tailored to the individual athlete. These classes are Monday through Thursday at 7 AM, 5:30 PM, & 6:30 PM. These classes are appropriate for members at all levels of fitness. Beginners will focus on seven exercises that apply to both Power and Olympic style weightlifting: the Back Squat, the Front Squat, the Overhead Squat, the Deadlift, the Power Clean, the Shoulder Press, and the Bench Press. While there are certain technique requirements for these lifts, there is no single method that applies to every athlete. During our strength classes, the coaches will guide participants through technique intensive sessions in order to correct errors in form and determine the most suitable lifting technique for each athlete’s abilities, body proportions, and strength level. Once the participant’s technique has been perfected, the athletes will begin a strength program based on Mark Rippetoe’s Starting Strength. After the strength workout, the athletes will finish with a short, explosive metabolic conditioning workout. We recommend that trainees participate in two strength workouts per week.

A typical beginner can expect the following schedule:

Weeks 1 and 2: Technique training

Weeks 3-14: Strength bias training

Once they have demonstrated proficient technique in the aforementioned seven lifts, the athletes will have the option of beginning an Olympic lifting program based on Bulgarian training methods. These classes will begin with technical instruction on the Olympic lifts followed by several sets of either the Snatch or the Clean and Jerk, a squat session and concluding with a short, explosive metabolic conditioning workout. These sessions will be geared toward improving CrossFit performance and will thus be high intensity set to a rest interval intended to maximize conditioning.

A typical advanced athlete can expect the following schedule

Weeks 1 and 2: Technique training and baseline strength evaluation

Weeks: 3-14: Olympic lift training

Finally, for CrossFitters who are interested in improving their technique on one or two aspects of weightlifting (i.e. the Front and Back Squat or the Clean and Snatch), We offer one hour, single lift clinics. These clinics will focus on building a “Lift of the Day” from the ground up much in the same way as the Beginner and Advanced programs will teach all of the lifts. These sessions will begin with a short warm-up followed by 30-45 minutes of technique training and conclude with a lifting workout designed to maximize neuromuscular retention of the lesson. The schedule for these sessions is as follows:

1/4/2010: Back Squat
1/6/2010: Front Squat
1/11/2010: Overhead Squat
1/13/2010: Deadlift
1/18/2010: Shoulder Press, Push Press, Power Jerk
1/25/2010: Power Clean, Squat Clean, Clean and Jerk
1/27/2010: Power Snatch, Squat Snatch