Intermediate is the plan for anyone that wants to improve their CrossFit a few levels.
Guaranteed development using progressions that has been tested on thousands of athletes.
Skill is super easy once you get strong and flexible, therefore these are corner stones in this training plan.
Schedule 4 days a week, 90-120 mins per session. The plan is released weekly on Sundays at 20:00 CET.
You get an email on every training day in the morning.
We work in six week themed blocks to make sure that you evolve and to get some planned deload to stay out of injuries and over training. We do not train random but we do train varied and structured. Fun combined with a plan to keep you motivated!
Pre requisites To maximise the potential of the program we feel that you should have a few strict pull-ups and have basic know-how about weightlifting. If you are a complete beginner we recommend that you start out with
Are you ready to get strong, flexible and endurable?
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
Welcome to Emerge. Emerge is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have develop a better feel for weightlifting since during these 12 weeks there will be 48 sessions of weightlifting. After that when you step into the next level you will have a much easier time establishing true PRs based on true technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in four days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel. If you cannot perform an exercise due to lack of equipment or want us to clarify a video then send an email to email@example.com and we will shoot a video of a substituting exercise or creating a new video.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 12 weeks, 4 sessions per week and no session should take more than 105 minutes to complete and most sessions 90 minutes including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.