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competitivefemaletraining

💜 CrossFit and Skills Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
Ring Muscle Up Transitions for EVERY level of athl Ring Muscle Up Transitions for EVERY level of athlete (and no you don’t have to have a strict anything yet..). 1️⃣ Ring Muscle Up Transition - no dip out. Start here if you’re working on your strict pull-ups. This teaches you the key piece of the ring mup - the transition itself. Train yourself to keep the rings CLOSE (they go in your pockets!). 2️⃣ Ring Mup Transition with jump to support. This is for you if you’ve got your strict pull-up. Now you’re building the dip strength and stability to move dynamically on the rings (rings still go in your pockets when you jump up!). 3️⃣ Foot on Box Transitions. Have a chest to bar pullup? This is the transition for YOU! These are much harder than they look and they train a VERY important part of the transition itself - you HAVE to keep pulling until you’re through into the dip. 4️⃣ Banded Transitions. These are amazing at helping you feel all of the pieces of the mup in real time. You’re hanging, and with the band wrapped on the rig (NOT around the bands) you have to catch and manage the stability on your own. Have you done any of these before? Where are you at in your ring mup journey? Want to work on these pieces AND the strength you need to have strong consistent mumps - jump into our CrossFit Programming! Link in bio or comment crossfit and we will send you link to join us! #crossfit #ringmuscleups #ringmuptransitions #ringmuscleupprogram
Ready to build some serious strength for HSPU? Whe Ready to build some serious strength for HSPU? Whether you’re you’re working on building big sets or just starting your journey this workout will help make it happen! 3 Rounds 5 Prone Pull + Press 5 Pike Handstand Pushups –COACHES NOTES– Prone Pull+ Press - the most important part of this exercise comes from lifting the elbows up and extending overhead. The weight is only used AFTER you can keep elbows up as you rotate and press through. If you’re not sure you’re doing it right, record yourself! Pike Handstand Push-Ups -focus on elbows tracking back as you lower your head to the ground - you’re training a pressing motion so elbows go back not out. -don’t worry about getting your head to the ground to start, as you build strength it will happen. Make it harder by putting hands on DBs (creates a deficit) or putting feet on a bench/box. Questions? Drop them below! Want to finally build the strength to master this skill - we’ve got a couple program options AND our Crossfit athletes are working on this 1-2x a week in our current cycle! Comment “programs” if you’d like the links! #competitivefemaletraining #handstandpushups #hspu
Our athletes are in a power cycle for the next 10 Our athletes are in a power cycle for the next 10 weeks - that means time to slay lots of jumping! This metcon is all about max output - how fast can you go each round (shoot for under :30 seconds). SCALES Level 1 - 24" box, 30# Dbs Level 2- 20" box, 20# Dbs If you do this one come back and let us know how it went! Like the looks of it? Join us! The cycle started this week - squats, pull-ups, and power! Link in bio! #competitivefemaletraining #boxjumps #powerproduction #jumping
Do your wrists get super sore with OHS, presses, j Do your wrists get super sore with OHS, presses, jerks, or HSW/HSPU? Let’s get them mobile FIRST! Run through this super quick routine (takes less than 2 minutes!). The most important thing is to make sure elbows stay locked out - bending your elbows won’t get you the stretch you’re looking for. If you do this and it helps let us know how it goes. Save share follow for more 💜 #competitivefemaletraining #wristmobility
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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
  • Body Recomp Program