What happens at a CrossFit Class in DSC?

“What is CrossFit?” and “What do you do in a class at CrossFit?” are two of the most common questions we and a lot of our members get asked on numerous occasions when we are out with friends and family. So this post will be my attempt to give everyone an insight and explain what we do here at CrossFit DSC. The first port of call to trying a CrossFit workout is to book in for an intro session and from there complete our Fundamentals sessions. These sessions are designed to teach you our fundamental movements & techniques that in a relaxed atmosphere to bring you up to speed with a typical session.

CrossFit Programs

At CrossFit DSC, we have different programs running, but predominantly, we have two programs running concurrently. We named one class: “CrossFit” and the other: “S&C”.
S&C is short for Strength and Conditioning.
Both workouts are essentially CrossFit and Strength and Conditioning at the same time, but we needed to give a name to each just to make it easier to Identify them. It wouldn’t be accurate to name the workouts Level 1 and 2 because that isn’t correct either.

A brief description of each workouts’ focus:
Our CrossFit class is designed to get you better at CrossFit: from weightlifting to gymnastics and all the advanced movements involved.
Our S&C class came to fruition from feedback we received from our members. Most of our members train one hour per day 3 to 4 times per week. When we had everyone taking part in the same class, a lot of folks would spend a large amount of their time in class with a PVC pipe or a very light bar working on technique for the snatch or clean on some of their sessions.
90% of our members want to feel fitter, stronger, leaner etc and using a light bar drilling technique for 20mins of their workout wasn’t going to give them the desired metabolic effect to achieve their initial goals of signing up.
So we took out a lot of the skill work, not all of it, and focused on the movements that would give the member more bang for their buck using squat variations, deadlift, bench press and overhead press to name but a few.

Classes

Have a look at Monday’s workouts for both classes:

CF

CrossFit’s definition is ‘constantly varied functional movements performed at high intensity‘.
In each training block, we have a focus for the program which changes throughout the year. The focus could range anywhere from aerobic fitness, absolute strength, gymnastics conditioning, competition peaking etc.
-Below we have our guys hitting a daily 1 rep max, which means looking to get today’s heaviest lift in the Snatch, this is not to be mistaken with one’s lifetime Personal Best!!
-From there, they set up for some barbell cycling work on the same lift with set rest periods. The weights can be made lighter if the set weight is too heavy, followed by a 60 second sprint to get as many reps as possible, they will compare the amount they got to the last time they tested this
-Next is back squats at a certain rep scheme and at a certain percentage. These reps, sets and %s would normally follow some sort of linear progression cycle
After that we have some gymnastics work with the focus on trying to piece the movements together and become more efficient.
And Last is the WOD (Workout of the day) or the Metcon. (The SWEATY PART!)

Snatch 1RM (15 mins to build to a daily max)

At 0:00: Every 30 seconds x 10 sets: 2 Touch-and-Go Power Snatch, 60/40
– @ 5:30: Max Power Snatches in 60 seconds, 60/40
Power Snatch: Do not pace the 60 second max effort. Push to absolute maximum

Back Squat 4×4 @ 85% of 8RM

Complete 15 Ring Muscle-Ups in as little sets as possible (Scale to C2B or Pull-Ups)

WOD – 5 Rounds for Total Reps:
1:00 Muscle Snatch, 35/25
1:00 Overhead Squat, 35/25
1:00 Lateral Burpee
1:00 Rest

S&C

– Our S&C crew work on one skill in most days at the gym to make sure we are improving. When you initially join up and have completed the fundamentals, you will start in the S&C class, which we will introduce the Olympic lifts and gymnastic elements to you slowly to help you learn.
– We follow that up with our main strength movement of the day, which works off reps, sets and percentages that follow a linear progression module.
-After that, we move on to our accessory lifts that are included to help improve the main strength movement of the day and help keep balance in the body.
-Lastly, we have our metcon, which is where we sweat a little (I mean a lot)

8 min EMOM (Every minute on the minute)
Power Clean start at 50% and build each minute

Front Squat
5 sets x 8-10 @ 60%

3 sets of:
15 x RDL (Heavier than last week)
20 x Barbell Hip Thrusters (Heavier than last week)
5 x Dragon Flags

Every 5 minutes for 4 Rounds
30 Wall Balls
15 Burpee Box Jumps

Now if you’re reading that and scratching your head, don’t worry! That’s how most people feel initially. You’ll eventually learn to read CrossFittish very quickly!!
A coach always teaches each class so you will never be left standing around not knowing what to do.
We have created an amazing atmosphere and community in CrossFit DSC and another member will always help you out because they were exactly where you are at one point and somebody helped them.
Who knows, eventually it could be you helping out the new guys!!