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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 ⬇️
Kicking up can be SCARY- let’s break it down and b Kicking up can be SCARY- let’s break it down and build some confidence on your hands with your legs moving! Why the soft box? So you know if you start to fall you get to fall on something soft! Worried that it might move too much? Get someone to hold the box for you while you play around! Start with the highest side of the box (even stack some plates on the box to make it higher) and get comfortable with the power your legs produce. Then the lower. If you try it let us know how it goes!! #competitivefemaletraining #handstands
You don’t have to cobble together stuff from the i You don’t have to cobble together stuff from the internet. Our 8 week program will get you the results you’re after. Ask the 1500+ women who’ve used it 💜 —COACHES NOTES— Toes assisted pull-ups make sure you’re hanging from the barbell and hips are UNDERNEATH (not in front like a row). Initiate the movement by pulling with your arms and using the least amount of leg possible. Finish the rep by pulling your head ALL the way over the bar. Questions drop them below! Want the link to our program head to our bio or comment program and we will send it direct! #strictpullup #competitivefemaletraining #strictpullupprogram
This one might light your core up - be ready! If This one might light your core up - be ready! If you like these workouts, this is the style of programming you get in our CrossFit programs (Comp and regular tracks) - join us! Want to have connected and strong TTB - check out our Toes to Bar Program! Link in linktree or comment “toes to bar” and we will send it direct! 15 Min EMOM Min 1: 6-8 Arch Timing Drill Min 2: 6-8 Bench Toes to Bar Min 3: 3 Half Skin the Cats –ARCH TIMING DRILL– This one is helping you FEEL the connection of your feet to your shoulders. Your feet get the kip going, your shoulders control the movement. Start in an extended position holding a strong arch, then think about pulling into hollow with your shoulders and your lats (you have lats, promise). Then snap back into arch. Don’t stress how high you get your toes - this is about learning control in the positions, not about your toes to the bar. –BENCH TOES TO BAR– This one is ALL about the core. Think about drawing your rib cage down as you get your toes to the bar. Secure your set up with two heavy DBS so the bench doesn’t move. –HALF SKIN THE CATS– These are NOT hanging knee raises or knees to elbow (knees to elbow your elbows should be bent and hips behind the bar). These are about using lats and compression to get your knees tucked up as you curl up into a ball. If you want to venture further, get your feet behind the bar and try a skin the cat! Questions, drop them below! If you give this one a whirl come back and let us know how it went! #competitivefemaletraining #toestobar #toestobardrills #toestobarprogram
Ready to level up your pull-up game? Whether you’r Ready to level up your pull-up game? Whether you’re working on getting your first or you’re chipping away at big sets, accessory and core work is KEY to having strong, reliable, consistent strict pull-ups! Add these in on the regular either by themselves or combine them. –BANDED LAT PULL DOWNS– Even better if you have a lat pull-down machine. These are great to do big sets (10-12 reps) to work on isolated lat building AND scap strength (the pull-up starts by driving down the scaps and engaging your lats). Do 3-4 sets of 8-12 reps, pulling all the way to your chest! –SINGLE ARM DUMBBELL ROWS– One of THE best lat building accessory exercises, these all help build a strong mid back/trap (crucial for pulling and shoulder stability). Go HEAVY on these (you might surprise yourself!). If working on hypertrophy go lighter for more reps (3 sets of 10-12 reps) if working on strength go for more sets of less reps (5-6 sets of 4-7 reps). –BAT WING HOLD– As you build vertical pulling strength your lats get strong and it’s easier to become internally rotated which can contribute to shoulder issues down the road. Horizontal pulling and isolating the mid trap/back is crucial for muscle balance. Shoot for 3-4 rounds of :30-:45 seconds (these get spicy fast - hold on!) –LAT PULL IN PLANK– Core work is a major part of having strong pull-ups, these help you build both pulling strength AND core work in one! Set yourself up so you initiate the movement with your arm extended overhead and pull till elbow is all the way back. Perform 2-3 sets of 8-10 reps each side. Add these in 3-4 days a week and get ready to see all your pulling get strong AF! Want to have this in a program you don’t need to think about? Get our Strict Pull-Up Program comment “program” and we will send you the link to get started today! #competitivefemaletraining #strictpullup #strictpullupprogram
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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