Barbell Club – Oly & Pump Begins Today!

Coach Sarah Rad

Barbell Club – Oly & Pump – Beginning TODAY! From 11AM – 12PM
Need more barbell in you life? Looking to improve your technique and become more comfortable with the technical Oly lifts? Or are you simply looking for a quick pump? In either case this class is an excellent addition to your weekly routine. The Oly and Pump track will run simultaneously and participants will be able to choose which they would like to follow.


The Oly track will include technique work combined with accessory strength and will alternate weekly between the Snatch and Clean & Jerk along with their associated accessory lifts. This opportunity is great for those who want to spend a full hour dedicated to the most complex lifts we do in the gym. The skills you learn in these classes will not only increase your 1 rep max lifts, but they will transfer over to your regular WOD scores and overall fitness. Who knows, maybe you’ll even find yourself buying a singlet and competing in an Olympic lifting meet one day!

The Pump option is a Strength, Power, and Muscular Endurance program which requires lower skill. This option affords the opportunity to build a better base level of strength while increasing the muscular endurance that is necessary to both excel in the sport of CrossFit and look good naked!

Goose Teaching the Bench Press

Classes will be held in the Toaster (near the desk in Southie Green) Saturday’s at 11am. If there is enough interest we will add an additional class on Wednesday nights at 7pm. Each class will last an hour.

Registration is required through ZenPlanner. An example of class structure can be found HERE

Primarily Outdoors
Warm Up
200M Run
Jump Rope on Coach’s Call*

1:00 Rest (stretch calves on KB)

200M Run
-10 Single Arm Russian KB Swing
-10 Goblet Squat with Press Out at the bottom
-10 KB Single Arm Strict Press

WOD (35 Minute Cap)
100 Double Unders
30 Kettlebell Swings 1.5|1
30 Overhead Squats 115|75

75 Double Unders
30 Kettlebell Swings
30 Shoulder to Overhead 115|75

50 Double Unders
30 Kettlebell Swings
30 Front Rack Lunges 115|75

400m Run
*workout starts with the run

Level 2- 95|65, 1|0.75, ½ Double Unders, 300m Run
Level 1- 55|45, Singles, 200m Run, 0.75|0.5
ADV- 135|95; SA Snatch; 150, 100, 50 Dubs

Extra Work
Overhead Squat

Accumulate 5:00 L Sit on The parallettes between sets anyhow*

RX – L Sit with heels over a plate
*can sub rings for paralettes

Scaling options Tuck both knees or one knee into chest