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💜 CrossFit + Strength Programming for Women by @shawna_norton
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Do you really really really want to get better at Do you really really really want to get better at jumping??! We GOT YOU! So first, you are NOT alone in your jumping struggles - ESPECIALLY getting onto that DAMN BOX! Jumping doesn’t come naturally to a lot of women - for a whole host of reasons (like hypermobility, not strong calves, feet, hips, fear of being off the ground). The cool thing is that just like any movement, with enough practice and strength building you can get better - we PROMISE (even to the point of jumping on the box!!). Here are 6 ways to make it happen ⬇️ 1️⃣ Depth Jumps Depth jumps are an awesome way to work on your jumping muscles in reverse. Just like we do pull-up negatives to build pulling strength, jumping OFF something helps build the muscles you need to jump UP (to be a strong jumper you need to be a strong lander!). Go HIGH on these (and play around with closing your eyes when you step off). 2️⃣ Depth Jump to Tuck Jump Develop the strength to land and then work on your jumping strength/reaction time and explosiveness (these are a LOT of fun!) 3️⃣ Jumping on Plates Next to the Box These are great to help you see that you CAN jump that height, and for some the smaller surface feels less intimidating (it’s not as big and there aren’t as many sharp corners to get you!). Stack some, jump, add some, keep jumping! 4️⃣ Tuck Jumps Next to Box These help you see the height you can jump. Record yourself and gain confidence your feet get that high (and of course they help you build the power to be the strongest jumper!) 5️⃣ Weighted Jump Squats These help you be explosive and develop that initial drive off the ground (these are also an awesome way to warm up for Oly and squats!) 6️⃣ Broad Jumps These are a great way to build power and to help you develop strong landing skills- also a great exercise to add into warm ups! Try doing SOMETHING jumping related every day you’re in the gym, even if it’s just a few broad jumps, and play around with the ones that make you feel the strongest and the most confident! Which one do you like the best? Which one scares you the most??! Share with your friends who want to get stronger at jumping! jumping competitivefemaletraining boxjump
Want to work on your strict pull-ups this week? Ad Want to work on your strict pull-ups this week? Add this workout in, or better yet- check out our Strict Pull-Up Program or join our CrossFit Program (links in link tree!). For the toes assisted pull-ups, make sure you’re hanging from the bar to initiate the movement (arms should be long, feet in front) using the least amount of leg possible. Rest :30-:45 between sets (we’re building volume here). Skip the bands on this one - if you do the toes assisted right you’ll get even more bang for your buck with these because you’re learning how to engage your scaps as you pull. For the strength work, rest minimally between movements and 2-3 minutes between rounds. Questions, drop them below! Save, share, follow for more!
Ingredients (4 meals) ● 1.5 lb 90/10 ground beef ● Ingredients (4 meals) ● 1.5 lb 90/10 ground beef ● 2 cups dry jasmine rice (≈6 cups cooked) ● 1 cup pineapple chunks (fresh or canned in juice) ● 1 cup carrots, shredded ● 2 tbsp low-sodium teriyaki sauce ● 1 tbsp soy sauce or coconut aminos ● Green onions (optional) Instructions 1. Cook rice according to package instructions. 2. Brown beef in skillet, drain excess fat. 3. Add teriyaki + soy sauce; simmer 2–3 min. 4. Divide rice, beef, pineapple, and carrots evenly. Macros (per meal) ● Calories: ~620 ● Protein: ~40 g ● Carbs: ~72 g ● Fat: ~18 g It’s a delicious one! Let me know what you think 💜 Want recipes like this sent to your inbox every Friday for the week ahead (as downloadable PDFs with macros) - comment "meal prep" and I will send you the link to sign up.
2026 is my year for the press to handstand. These 2026 is my year for the press to handstand. These are 3 exercises I’m doing consistently to help gain the core strength I need to turn this goal into a reality! Like them? Keep your eyes peeled - I will be releasing a 12 week beginner press to handstand program in the next week! In the meantime check out our Core Program - it’s on sale right now for an entire $9.99! Link in linktree! Questions? Drop them below! Save, share, follow for more!
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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