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💜 CrossFit & Skills Programming for Women
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
Stuck on making your first strict pull-up a thing, Stuck on making your first strict pull-up a thing, or wanting to make them easy and reliable? We got you 💜⬇️ Many athletes on their journeys to their first strict focus only on bands and negatives which are awesome BUT the strict pull-up requires strength in a full range of movement, including lots of endurance at the top, a strong core, AND strong scap engagement. Adding in these 3 exercises will give you a huge bang for your buck as well as help keep your shoulders healthy (we want a strong midback/traps along with strong lats!) How to make it happen: 1st- Keep the main thing the main thing. You want to be doing some kind of vertical pulling from the bar a minimum of 2-3 times a week. This is your toes assisted pull-ups, box finishing pull-ups, negatives, or bands (not our default to use because we don’t want you bouncing). Then we add in top of the pull-up holds, banded lat pull-downs, and renegade rows as accessory movements. It might look like this ⬇️ MONDAY 3 Rounds 10 Toes Assisted Pull-Ups 10 Banded Lat Pull-Downs WEDNESDAY 4 Rounds 4 Pull-Up Negatives :10-:20 Top of Pull Up Hold FRIDAY 3 Rounds 10 Toes Assisted Pull-Ups 10 Renegade Row (total) For the top of the pull-up hold, if unassisted isn’t doable yet, set up a box where you can put your toes on there to help you stay up! Don’t want to figure this all out yourself? We’ve got a kickass Strict Pull-Up program - link in linktree or comment “pull-up” and we will send it direct. Save, share, follow for more! #StrictPullUp #CrossFitSkills #PullUpStrength
You don’t need more time on bands. You need a plan You don’t need more time on bands. You need a plan that actually transfers to the bar. If you’ve been “working on pull-ups” for months (or years) and nothing is changing, it’s not because you’re bad at them - it’s because you need a program that gives you everything YOUR BODY as a female athlete needs. Strict pull-ups require: • Core strength that can transfer force • Grip that doesn’t give out early • Shoulders + arms that can actually finish the rep • Progressions that build strength instead of just repeating the same assistance That’s exactly what this program does. Over 1,500 women have used this system to get their first strict pull-up — or finally string together clean reps - without guessing, overdoing it, or burning out. This layers seamlessly into CrossFit or can be run on its own. Short sessions. Clear progressions. Real results. If this has been on your goals list or you know this has been a limiter in your gymnastics progress, join us. Link in bio or comment “pull-up” and we’ll send it direct. Your pull-up is closer than you think. 💪
Just like you wouldn't play a football game every Just like you wouldn't play a football game every day, you don't need to be bringing "compete" energy to every metcon. Pacing, being smart, and allowing your body to recover will see more gains in the end than trying to destroy yourself during every session. Enjoy this one as a chill cardio pump workout - save it for a day when you just want to move or when you need a more chill conditioning piece! Like what you see? Our girls get fitness like this every week - you can always join our CrossFit programming and pick the pieces that serve you best for your goals! Link in linktree to try a week for free.
Save this one for when you want to work on your ba Save this one for when you want to work on your bar muscle up strength and skill ⬇️ 12 Min EMOM Min 1: 3-5 Jumping Bar Mups Min 2: :20 Banded Front Lever Min 3: 12-14 GHD Sit-ups Min 4: 10 Straight Arm Banded Lat Pulldowns —COACHES NOTES— Perform jumping bar mups even if you’ve got unassisted. Challenge yourself to use a lower box and see how high you can catch on the transition. No GHD or not doing GHD sit-ups? Perform V-Ups! Like what you see? This is what our CrossFit and comp athletes are doing on Fridays - get access to our Open Prep Gymnastics Track as part of our crossfit programming (5 days a week covering multiple skills) - add it on to your regular training or just follow ours! If you want the link for a free week drop a “CrossFit” in the comments. Save, share, follow for more 🐾🐾🐾🐾 #competitivefemaletraining #barmuscleup #barmuscleupprogression #barmuscleupdrills
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  • Your Training Starts Here
  • CROSSFIT
  • STRENGTH PROGRAM
  • LEVEL M
  • 6-8 Week Programs
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • Fueled to Perform
  • Mastering Menopause Program