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competitivefemaletraining

💜 CrossFit and Skills Programming for Women … over 3600 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
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Ready to find them lats? Try these 3 exercises! T Ready to find them lats? Try these 3 exercises! The cool thing about these moves is you can do them whenever you want - use them as warm-ups, bang out a few right before you leave for the day, or use them as scales in gymnastics based workouts. 1️⃣- Banded Lat Pull-Downs These are just an overall great exercise (it’s why they have Lat machines in globo gyms!). Focus on setting your scaps (pull your wing bones down to your pockets) and then use your lats (your side back muscles) to PULL. The more you do the more you’ll feel your lats. These are great for warm ups and as substitutes for strict pull-ups in a workout (especially if you’re not hanging!). 2️⃣- Seated Banded Pull-Overs Ready to FINALLY understand what Coach keeps saying to you when they say “use your lats” for toes to bar? This will DO IT! Use a light to moderate band but one that’s thick enough to make you have to PULL the PVC pipe down to your legs (and don’t forget to crunch to hit that hollow - toes to bar are lats AND core) 3️⃣- Feet on Bench Pull-Ups Saving the best for last! If you’ve been following us you know we just LOVE this exercise in general. These are magical for building the strength you need for getting strict pull-ups AND for finally gaining confidence you do in fact have lats. If hanging isn’t doable yet, start with your feet on the ground- focus on activating scaps (wingbones to back pockets) THEN start pulling! Which is your favorite? Have you done any of these yet? Save and share with all your lat finding friends! Like exercises like this? Come join us and see the magic of women’s only programming - we have a strict pull-up program, a toes to bar program, and 5 crossfit programs! Drop a “programs” in the comments if you’d like the links! #competitivefemaletraining #pullups #youdohavelats
To the moms, grandmoms , step moms, mammas with ba To the moms, grandmoms , step moms, mammas with babies in heaven, nurturers who love their nieces and nephews, friends babies.. we see you 💜 Happy Mammas Day
Learning to kip and feeling overwhelmed? You’re no Learning to kip and feeling overwhelmed? You’re not alone! One of the EASIEST ways to learn is to start small and feel the power your legs generate and then learn to control that power with your arms/shoulders. This translates to EVERY kipping movement we do - the bigger the movement the more power you need but your shapes are ALWAYS the same - hollow and arch powered by your legs/hips and controlled by your arms/shoulders. When you’re kipping you should ALWAYS be pushing or pulling - pull your head through and feet behind into arch, push the bar down into hollow. As you build your lat and core strength you’ll get stronger at making bigger kips which get you all the gymnastics skills you want! Struggling? Drop your questions below! What skill are you currently working on??! #competitivefemaletraining #gymnastics #toestobar #kipping
An extended kick up means you kick up further away An extended kick up means you kick up further away from the wall than you would say if you’re going to do a handstand hold or HSPU. By kicking up further away it takes longer for your feet to get to the wall AND gives you time to think about controlling the kick up. That fear you have of falling over is 100% valid and the more you trust you can control your legs upside down the less worried you’ll be when you do kick up! This technique (extended kick up to walk in to weight shifts) builds time under tension, confidence with controlling your legs AND gives you the feeling of moving your weight back and forth with your feet over your hands (an integral part of the HS walk). Need help with all of this? We’ve got 3 ways to help ⬇️ 1️⃣ Join our CrossFit Programming - we work on gymnastics 5 days a week, including lots of upside down time! 2️⃣ Grab our Handstand Walking Program - from building core strength to shoulder stability and practice for all levels - we got you covered! 3️⃣ Get our Handstand Walking Guide - tips, tricks, mobility exercises, and links to lots of ways to work on this skill! Comment “help” to get the links to pick your path! Questions drop them below! #handstands #handstandwalking #competitivefemaletraining #handstandwalkingprogram
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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