Refinery Method - Block 1
Bethany Flores ( Shadburne)
Functional Fitness, Functional TrainingI have been working on The Refinery Project for years.
Although I believe that this program is THE PROGRAM worth doing if your goals are to get strong, develop your engine, improve your mobility, and make progress.
This program is meant to set a strong foundation, and one that we’ll build on with more programs to come.
The Refinery Project is designed for those who have experience training, have basic gymnastics skills, and have a desire to perfect their Olympic lifting technique.
This program is designed for those who are committed to spending 90 minutes a day in the gym.
If you’re willing to put in the work to train hard, with patience and persistence, and you’re willing to commit your next month of training to The Refinery Project, you’ll end up in a far better place than you are in right now. You’ll make real progress. That’s my promise to you.
But, it will be far from easy and you’ll absolutely have to put in the work, trust the process, and put the time and effort in to get the results that matter and the results that The Refinery Project offers.
This is Block 1 of the program and I'm eager to hear about the progress you make here, before starting Block 2.
Let's go!
Mobility
A
2x10( total) 90/90 2x8 (each) ankle distraction 2x8 (dual) groin rock
Activation
B
2x5 (each) Hip series 2x10 (total) Deadbugs BW 2x10 back elevated glute bridge 2x10 (each way) mini band side steps ( band above or below knees)
C
Box Jumps
2 x 3
D
Back Squat
8, 8, 6, 6 @ 60, 60, 70, 70 %
Barbell only
E
2x5 RDL ( snatch grip) 2x5 upright row ( snatch grip ) 2x5 behind the neck press ( snatch grip) If barbell is too heavy, use trainer bar or dumbbells of your choice
F
Segment snatch Deadlift (Pause @ knee, Pause @ Power Position, Stand)
5 x 1 @ 5 lb
Conditioning
G
10-15-20-15-10 Cals on bike Goblet squats 25lb / 40lb Sit ups OR GHDSU
Accessory work
H
3x15 Tempo cyclist squats 5 sec eccentric BW ( heels elevated on a plate or ramp) 3x10 Banded prone ham curl ( prone, laying on belly) 3x15 ( each ) bench mini band single leg extension 3x12 (each) BW Single leg RDL
Core
I
3x10 Body Saws 3x20-30 sec ( each) Side plank
Mobility
A
2x10 (total) Scorpions on the floor 2x5 cat/cow to child’s pose 2x3 (rounds) Wrist series (on floor)
Activation
B
2x6 (each) Crossover Symmetry; facing rig and away 2x50ft (each) Single arm OH carry 2x6 ( each) Single arm DB/KB press 2x5 (each) Arm bar
C
Strict Press
8, 8, 6, 6 @ 60, 60, 70, 70 %
Barbell only
D
1x10 barbell alt lat stretch 2x5 RDL ( clean grip) 2x5 up right row (clean grip) If barbell is too heavy, use trainer bar or dumbbells of your choice
E
Segment clean Deadlift (Pause @ knee, Pause @ Power Position)
5 x 1 @ 5 lb
Conditioning
F
S2OH of any kind: strict press, push press, push jerk 3RFT 6 single arm s2oh ( L) 25/40lbs 3 wall walks 6 single arm s2oh ( R ) 25/40lbs **Accumulate 30 sec handstand hold, modified handstand or plank after each round
Accessory work
G
3x6 Cuban press 3x15 DB pullovers on bench ( laying on bench) 3x12 Wrist curls on bench
Core
H
3x10 sec ( each) Single arm plank 3x8 dual turkish sit ups 3x6 (each) tall kneeling pallof press
Mobility
A
2x10 (total) 90/90 2x4 ( each) 90/90 w/ lat stretch 2x6 Cat /Cow ( upper thoracic)
Activation
B
2x10 (total) BW deadbugs 2x8 Banded good morning 2x 10-15 sec ( each) bent leg copenhagen plank 2x 20-30 sec ( each) Single arm front rack hold 2x6-8 RKBS- medium to heavy
C
Deadlift
8, 8, 6, 6 @ 60, 60, 70, 70 %
Barbell only
D
1x10 PVC pipe straight arm pulldown ( snatch grip) 1x10 w/band PVC snatch grip RDL 2x5 behind the neck press ( snatch grip) If barbell is too heavy, use trainer bar or dumbbells of your choice
E
Snatch Complex #1
5 x 1
Conditioning
F
12 AMRAP 12 DB alt hang snatches 25/40lbs ( total reps) 12 hand release push ups or on knees 12 t2b or knee raises or sit ups Rest 30 sec after each round
Accessory work
G
3x10 hip thrusts 3x10 Banded pull thrus tempo 5 sec eccentric ( band connected to rig) 3x10 Belt squat ( use boxes and belt if need to make this work!) Ignore the guy talking but something like that 3x60 sec Banded marches between rig
Core
H
3x8 Tempo 5 sec eccentric 2 sec iso GHDSU 3x20 sec ( each) GHD side plank
Mobility
A
2x10 (total) Scorpions on ground 2x3 (rounds) Wrist series on floor 2x6 Cat/cow + childs pose +lat stretch
Activation
B
2x5+5 bench plate pull over + chest opener 2x8 Scap push ups 2x5 Tempo bench elevated push ups 3 sec eccentric 3 sec iso
C
Bench Press
8, 8, 6, 6 @ 60, 60, 70, 70 %
Barbell only
D
1x10 PVC pipe straight arm pulldown ( clean grip) 1x10 w/band PVC clean grip RDL 1x10 barbell alt lat stretch 2x5 upright row ( clean grip) If barbell is too heavy, use trainer bar or dumbbells of your choice
E
Clean Complex #1
5 x 1
Conditioning
F
For time: **20 sec handstand hold, handstand variation or tall plank at the top of each round 5-10-15-20-15-10-5 Row cals 5-5-5-5-5-5-5 pull ups or ring rows Example of how to perform workout above: 20 sec handstand hold 5 cal row 5 pull ups 20 sec handstand hold 10 cal row 5 pull ups 20 sec handstand hold 15 cal row 5 pull ups..
Accessory work
G
3x12 (each) bench single arm DB row 3x12 face pulls 3x12 DB Incline bench press 3x12 ( each) Lying external rotations
Core
H
3x12 ( total) Birddogs 3x10-15 sec (each) Single arm plank
Bethany Shadburne
6x CrossFit Games Athletes Competitive Gymnast, Endurance Racer, Bodybuilder, and Triathlete.
So we can go further, and stronger, together.
Get Refinery Method - Block 1
