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đź’ś CrossFit + Strength Programming for Women by @shawna_norton
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Want to take our training for a spin? Here’s what Want to take our training for a spin? Here’s what our CrossFit 60 minute athletes get to do tomorrow! If you do the math you’ll see that there is more stuff here than most can get done in 60 minutes. We do that on purpose! Our programming is the next step up from personalized training - we try to make it as personalized to our athletes as possible, while still having it be one program for everyone. That means that athletes have “pick your path” days - and in this cycle that’s a daily occurrence! Athletes can do just the gymnastics and lifting, the gymnastics and metcon, lifting and metcon, or just the metcon based on what they need and how they’re feeling. When you sign up for our CrossFit programming you get 5 tracks to choose from, including an extra lifting track AND an aerobic capacity track, so no matter how you’re feeling that day or what you want to work on, there’s something there for YOU! –WARM UP FOR THE DAY– lacrosse ball pecs, triceps, lats 5 Min Cardio then... 2 Rounds 3 ATG Squat w/ 3 second pause at the bottom :20 Adductor Plank each side 20 Deadbugs 2 Rounds 10 Banded Strict Press 10 Pull Aparts 10 (total) Wide Stance Rotating Press from @primal.mobility If you do this metcon, come back and let us know how it went! Want to try our programming, head to our linktree and check out a week for free! Questions, drop them below!
Want to master these skills, and you’re comfortabl Want to master these skills, and you’re comfortable kicking up, but have NO idea how to get started? Here’s how! The coolest part about both of these skills is as you get stronger you can use less and less leg to assist! WALL FACING HSPU –COACHES NOTES– Focus on SLOW negative down to the ground (NO PLOPPING!) - the slower you can get there the better. Elbows are at a 45 degree angle with fingers angled slightly out at best (not sideways!) - if you’re not sure that your positions are good, record yourself or ask your coach to take a look! *Try to hold a hollow position as you’re lowering (this can be a challenge based on box width and how far away from the wall you are) STRICT HSPU –COACHES NOTES– Make sure the boxes are high enough that you don’t have to bend your legs a ton to pull up with your heels (this video is demoed at the 30” height) and stack the boxes against something so you don’t kick up and kick them over! Finger tips should be 10 inches away from the boxes with same cues as wall facing (not turned out completely!). Touch your head LIGHTLY to the mat and then use your arms and FINISH with your legs. These are an amazing scale for strict OR kipping HSPU in metcons! –WHO ARE THESE SCALES FOR– -The athlete who can perform HSPU negatives front facing using a minimum of 1 ab mat -The athlete who is confident in their wallwalking skills -The athlete that can hold a wall facing handstand hold for at least :15-:20 *If we aren’t there yet that is OKAY - let’s build some time on our hands and work front facing negatives so this skill can be all about strength building without any worry about arms giving out! Like what you see? We program things like this ALL THE TIME in our CrossFit and Gymnastics Program (we are after all a program that is VERY gymnastics and strength biased!) - come JOIN us - we are working on our wallfacing HSPU AND strict HSPU in our Open Prep Track! Questions comments drop them below! 🤸‍♀️ and don’t forget to check out our strict pull-up + strict handstand pushup program (2 days a week of each in one program!). Link in linktree.
Start slaying some strict pull-ups ⬇️ Get started Start slaying some strict pull-ups ⬇️ Get started today and see the magic of following programming designed specifically for what YOU need as a female athlete. Questions? Drop them below! Want the link? Comment “pull-up” and we will send it direct! We’ve helped thousands of women get their strict pull-ups with this program. Join them! #strictpullup #competitivefemaletraining
Another athlete favorite! How fast can you get it Another athlete favorite! How fast can you get it done? If you do it, come back and let us know how it goes! If you like what you see, this is what our athletes are doing in our CrossFit programs and Comp Tracks - Open Prep Starts Monday - Join us! Link in Linktree to try your first week for free. ➡️ Devils Press Scales Level 1- 30# Level 2- 25# Level 3- 20# ➡️ Double Under Scales Level 1- Practice for :45 Level 2- 50 Penguin jumps ➡️ Pull-Up Scales Level 1- Foot on Box *this is for athletes who can actively hang from a bar for 10- 15 seconds *do these even if you don't have unassisted kipping yet AS LONG as you can control your kip - NO FLOPPING AROUND! Level 2- Jumping Pull-Ups *do these if you're still working on overall strength for your pull-ups (like you think you aren't close yet to even practicing unassisted kipping) Level 3- Feet Assisted Pull-Ups *do these if you're not hanging/kipping ➡️ Barbell Scales Level 1- 65# Level 2- 55# Level 3- 45# Have fun, hold on, and let’s see what you got!!
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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