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💜 CrossFit Programming for Women
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Overhead squats kill your wrists?!! Let’s make t Overhead squats kill your wrists?!! Let’s make them strong AF! Two of our go-to accessory moves for stronger wrists + forearms (and better grip on everything from OHS to pull-ups): 1️⃣ Dumbbell Wrist Curls Grab a weight that challenges you without turning this into a shoulder workout. Forearm supported on a bench or your thigh, palm up — curl the dumbbell using just your wrist. Flip it over, palm down, and do the same. 10–15 reps each way, slow and controlled. 2️⃣ Dumbbell “Doorknob” Rotations Hold two light DBs at 90°, elbows tucked. Rotate the dumbbells like you’re turning a doorknob — palms up → palms down — while keeping the wrist neutral (no floppy wrists). 2–3 sets of 10–12 reps and your forearms will be on fire. Why it matters: Better wrist and forearm strength = better grip, better overhead position, and fewer tweaks or flare-ups when you train heavy or high-volume. Add these 2–3x/week and you’ll notice the difference fast 🔥 Want to build grip strength that actually carries over to your lifts and gymnastics? Comment “grip” and we’ll send you our Lats, Grip & Core program link👊🏼 #CrossFit #CompetitiveFemaleTraining #GripStrength #OverheadSquats #AccessoryWork
Want to be the best in CrossFit? Stop going hard e Want to be the best in CrossFit? Stop going hard every day. 🛑 Most CrossFitters are stuck in “moderate-intensity purgatory” - always breathing heavy, never truly easy, never truly maxed out. This is where adaptations die. Dr. @drandygalpin research shows the solution: POLARIZED TRAINING. → 80% of your cardio should be EASY (Zone 1-2) → 15% at THRESHOLD (Zone 3-4) → 5% at MAX EFFORT (Zone 5) We use this framework to program all our metcons and conditioning. No random WODs. Just science-based training that builds a massive aerobic engine. Swipe to see the complete breakdown of each zone and what a week of programming looks like 👆 Want the whole blog post? Comment “aerobic capacity” and we will send it your way 🔗 #CrossFit #AerobicCapacity #DrAndyGalpin #CrossFitTraining #FunctionalFitness #VO2Max #EnduranceTraining #CrossFitProgramming #MetconMonday #CrossFitCoach #AthleteDevelopment #TrainSmarter
Or any sport for that matter. This is for all the Or any sport for that matter. This is for all the female athletes out there who focus on always being in a calorie deficit while trying to train your asses off. You do NOT need to have a six pack or “abs” to be good at the sport you love. In fact, for many women, being too lean actually stresses your bodies OUT! You know what you need to do to be good at CrossFit? Fuel your bodies, lift the weights, grow that mental toughness, work on your weaknesses, sleep, eat, recover, and repeat! Are you trying to “get lean”? Many female athletes find when they give their bodies ENOUGH food to push hard in their training sessions, focus on getting strong, and loving the hell out of the body they have right now that their bodies change as a SIDE EFFECT of all that TLC! Your bodies are worth loving in their current state - this means putting the good stuff in on a daily basis, honoring when cravings hit, enjoying occasional indulgences, and being grateful for what you have (which we know can be VERY hard if you’re frustrated with where you’re at!). What do you struggle with when it comes to your body and loving it where it’s at right now? PC @domos.media
Is a strict pull-up on your goals list?!! Get star Is a strict pull-up on your goals list?!! Get started here! Comment “guide” and we will send you the link 💜 You’ll get: ✔️how to build a program for your goals ✔️example exercises ✔️what are THE most@important things to focus on. Share with all your friends on their strict pull-up journeys!
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© 2025 Competitive Female Training - WordPress Theme by Kadence WP

  • Your Training Starts Here
  • CROSSFIT
  • 3 Day Programs
  • STRENGTH PROGRAM
  • 6-8 Week Programs
    • Beginner Gymnastics
    • Bar Muscle Ups
    • Ring Muscle Ups
    • Strict Pull-Up Program
    • Kipping Pull-Ups
    • Chest to Bars
    • Toes to Bar
    • Double Unders
    • Kipping Handstand Push Up Program
    • Mastering Menopause Program
    • 10 Week Core Program
    • Butterfly Pull-Up Program
    • Press to Handstand
    • Handstand Walking
    • 6 Week Bench Press
    • Beginner Lifting Program
  • Our Coaches
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • StrongHER Nutrition Program