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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 ⬇️
We start a new pulling next week (starts April 6th We start a new pulling next week (starts April 6th) - will be a squat cycle, pull-ups/muscle ups (including scales) and power production. Join us! Drop a “CrossFit” in the comments and we will send you the link to try a week free. Here’s why our girls crush their pull-ups ⬇️ 1️⃣ We program 3 to 5 days a week of pulling depending on the cycle. This doesn’t always mean their doing strict pull-ups. This means they’re doing: •Horizontal Ring Rows •Pendlay Rows •Inverted Rows •Chin Ups •Bent Over DB Rows •Renegade Rows •Lat Pulls in Hollow •Toes to Bar •Ring Pull-Ups And more! If you want reliable strong pulling, as a girl you need to work on it a LOT (at LEAST 3 days a week!) 2️⃣ We program a TON of core work All movement is core to extremity - so the stronger your core, the stronger your movement as a whole will be. We program things like: •Deadbugs (so many deadbugs lol) •Quadruped Opposites •Planks •Side Planks •Hollow + Arch Holds •GHD Sit Ups •Tuck Crunches .. the list is extensive. No one ever regrets working on their core. Don’t have time in class? Challenge yourself to accumulate 100 deadbugs, :90 of hollow hold, and :90 of side planks 5-6 days a week! 3️⃣ We program consistent mobility work One of the greatest limiting factors we see in gymnastics is a stiff upper back. This lack of thoracic mobility also contributes to a ton of shoulder issues. Our girls get movement specific thoracic work at the start of training and then general cool down mobility at the end. We also encourage them to use @primalmobility to build STRENGTH at end range 4️⃣ We program 2-3 days minimum of grip specific work To be strong in gymnastics ESPECIALLY pullups and muscle ups you HAVE to have a strong grip. This also helps you cycle reps for longer AND keeps you from flying off the bar! We program things like: •Plate around the worlds •Active Hangs •Hangs from towels •Towel Farmer Carries •KB Roll Ups •Barbell Wrist Curls On your pull-up journey and not sure where to start ⬇️ 💜 We also have a kick ass strict pull-up program that’s helped hundreds of women get their first pullups! #competitivefemaletraining #pullups
Handstand Flutter Kicks- have you tried these befo Handstand Flutter Kicks- have you tried these before?! They are definitely harder than they look! You are NOT leaning on the wall here - the ONLY thing touching is your toes! Goal is to move feet back and forth switching while balancing. Squeeze the butt, push hard into the ground to keep core tight. Shoot for 3-4 rounds of :15-:30. Let us know how it goes! Want to be walking on your hands 8 weeks from now? Grab our Handstand Walking Program. Link in linktree or comment program and we will send it direct! #competitivefemaletraining #handstandwalking
Chest to bars on your goals list? Bookmark this wo Chest to bars on your goals list? Bookmark this workout from our C2B program! Want to skip trying to piece workouts together and finally have this skill 8 weeks from now? Grab our program - link in bio under "6-8 week programs" or comment program and we will send it direct! #competitivefemaletraining #chesttobars
Ready to see massive gains in your toes to bar str Ready to see massive gains in your toes to bar strength? Add these 3 exercises in on the regular! The cool part about all 3, not only will they help with TTB they will help with ALL things kipping! 1️⃣- Banded Lat Pull Overs SETUP: Set the J-hook high and on the opposite side of the rig from where you’ll sit. Hook the band over the j-hook, then loop the PVC pipe through the ends of the bands. This will keep the band up as you pull down. You’ll want a moderately thick band. Perform 2-3 sets of 8-10 reps, focusing on dropping rib cage down as you compress and pull the PVC pipe to your legs. Keep arms locked out (triceps squeezed) - knuckles should be OVER the pvc pipe (think about revving up the handle on a motorcycle). Arms should be shoulder width (the same width you use for toes to bar). 2️⃣- Band Resistance Leg Lifts SETUP: Using a thin band, loop around the rig and then loop around each foot (multiple times so it stays put). Bench should be far enough away that when legs are hanging you already have some resistance. Use your arms to keep you on the bench. Think about lifting your legs with hip flexors and lower abs. Its okay if shoulders come off the bench - keep rib cage down to stay in hollow and protect your back (if you feel this movement in your back you are doing it wrong!). Shoot for 3-4 sets of 12-15 reps 3️⃣- GHD Reverse Hyper SETUP: Hips should be off the machine when you’re holding onto where your feet normally go. Adjust the foot holder part so that this happens. Initiate the movement by squeezing the butt and extending legs up. This is the same extension we want to train in your arch! Make it more challenging by using a THIN band (still should be able to get to parallel with resistance). Shoot for 2-3 sets of 8-12 reps. Like these exercises? Save, share, follow for more! Ready to crush your toes to bar, grab our 6 week program - link in bio or comment “program” and we will send it direct! #competitivefemaletraining #toestobar corework
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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