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Workout of the month is LIVE starting tomorrow mor Workout of the month is LIVE starting tomorrow morning! You've got the entire week to get it done and post your score. How fast can you go? 800m Run = 50 Cal Bike or 1000m Row Scales Level 1- 30# Level 2- 25# Level 3- 20# Link in bio to register to log your scores or come back and drop your score in the comments and tag us in your videos. Let's see you slay some cardio!!
Having a hard time from the bottom of the pull-up Having a hard time from the bottom of the pull-up and you’re getting frustrated? Try these! 💜 We LOVE these as a scale/alternative for banded pull-ups - it not only lets you make them harder or easier without fussing with bands, it also lets athletes test themselves every time AND work the eccentric (lowering down). ➡️ For beginners, just get comfortable with scap/lat engagement (pull shoulders down and back) and that feeling of trying to pull yourself up. As you gain confidence and become more comfortable with the movement you can play around with how much leg you actually need to assist you. ➡️ Perform 3-5 sets of 5-8 reps ⭐️ These are not meant to be used as a substitute for kipping pull-ups in a metcon - perform toes assisted or foot on box instead! 💜 Perform these 1-2x times a week as well as working on core and upper body development and get ready to watch your pulling strength go through the roof! ➡️ Want to get your first strict pull-up following a program? Comment “program” and we will send you the link to check ours out! Questions, drop them below!
One of the scariest parts about handstand walking One of the scariest parts about handstand walking is the waiting to “fall” forwards - but that’s exactly what needs to happen to get moving - you need to let your feet go FIRST! Try walking off a box - this puts the movement under slightly more control and you don’t have to worry about over kicking. Start close to the wall, get comfortable with the weight shift, then as you gain confidence move the box further and further away from the wall. Once you gain the confidence you’ll be kicking up and walking anywhere no problem! Share and keep following for more! Want to follow programming that incorporates gymnastics skills in your training 3-4 days a week, check out our crossfit programs - link in bio! #handstandwalks #competitivefemaletraining
Strict before kipping? Nope, that doesn’t have t Strict before kipping? Nope, that doesn’t have to actually be a thing. As women’s only programming we never tell our athletes this - women have 1/3rd of the upper body strength of men, it’s going to take us 3x as long with 3x as much work to get our first strict pull-up, strict hspu, strict ring muscle up… What we DO want our athletes to show is stability and control in the positions. ➡️ Can you hang on the bar for :30 plus seconds and have nice controlled kip swings? Can you lower yourself down to the mat for HSPU without crashing on your head? Can you hold the top and the bottom of ring support if you want to learn how to do ring muscle ups? And as we develop THAT strength we build strict strength along the way. But the cool part about kipping is if it’s done correctly and the athlete moves well, we can use that kip to build strength for the strict! Here are 3 ways to use your kip to build your strict strength for pull-ups ⬇️ 1️⃣- Kip Into Top of Pull-Up Hold Isometric holds at the top of the bar are one of our most favorite ways to build your end range pulling strength. If you have a kip, why not use it to get you to the top of the bar, then make yourself hold for :10-:20 (these get SPICY) 2️⃣- Kip into Negatives Negatives (eccentric portion) of the pull-up are a great way to build your pulling strength. The kip into makes them a little more fun. Don’t do too many - these will make you SUPER sore. Build to 8-10 and get ready to be AMAZED at how strong you get! 3️⃣- Mini Kip to Catch Your Lats Many athletes have a hard time with that initial pull, use a mini kip to help your lats catch, then strict pull-up the rest of the way. Challenge yourself to see how little of a kip you need to get up there! Ready to make your strict pull-ups happen? Message us “crossfit” and we will send you links for all the ways we help our athletes turn this goal into a reality! ✔️Women’s only CrossFit and Strength Programming ✔️5 CrossFit tracks to choose from ✔️3 Day Gymnastics and 3 Day Oly Programming ✔️Learn how to train WITH your hormones ✔️An all women’s community
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© 2025 Competitive Female Training - WordPress Theme by Kadence WP

  • Your Training Starts Here
  • CROSSFIT
  • 3 Day Programs
  • STRENGTH PROGRAM
  • 6-8 Week Programs
    • Beginner Gymnastics
    • Bar Muscle Ups
    • Ring Muscle Ups
    • Strict Pull-Up Program
    • Kipping Pull-Ups
    • Chest to Bars
    • Toes to Bar
    • Double Unders
    • Kipping Handstand Push Up Program
    • Mastering Menopause Program
    • 10 Week Core Program
    • Butterfly Pull-Up Program
    • Press to Handstand
    • Handstand Walking
    • 6 Week Bench Press
    • Beginner Lifting Program
  • Our Coaches
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • StrongHER Nutrition Program