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💜 CrossFit and Skills Programming for Women … over 3600 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
This one is for ALL levels! Whether you’ve got 20 This one is for ALL levels! Whether you’ve got 20 TTB and you’re perfecting positions or you’re just starting out - use this as a TRUE skill builder! –WORKOUT– 4 Rounds 4-6 Jump Ins 8-12 Box Assisted Single Leg Toes to Bar 8-10 Banded Leg Lifts –COACHES NOTES– Working on getting your first TTB: ➡️ Jump Ins: Jump in almost under the bar or slightly behind. Pick your feet up, then pull them behind you into arch, then snap back to hollow. That snap back is the hollow you want to get your toes to the bar! Don’t stress about getting your toes to the bar. ➡️ Box Assisted Single Leg Toes to Bar: Start with a higher box so you can get comfortable with the kip and getting your toes up (you DO want to hit your toes to the bar on these). If you’re struggling to make contact, stretch your hamstrings! ➡️ Banded Leg Lifts - this is an AMAZING exercise for you to learn lat activation to get your toes up. You wont be able to move them a ton but you’re practicing pushing against the bar to lift your legs up (keep them straight). Have your TTB: ➡️ Jump Ins: make these perfect (strong pike jump in, hit the arch without bending your legs, get your toes TO the bar). Make these harder by squeezing a towel between your feet. ➡️ Box Assisted Single Leg Toes to Bar: do these even if you have 100 TTB - but really break down the positions (even go so far as to pause at end range and FEEL where you’re supposed to be!) ➡️ Banded Leg Lifts - these are a strength builder for you - how high can you lift your legs in hollow and can you control the come down and go right into the next lift? Like these exercises? Save, share, keep following for more! Want strong TTB for days? Grab our 6 Week TTB program - drop a “program” in the comments and we will send you the link! #competitivefemaletraining #toestobar #toestobarprogram #corework
Save this one for when you want to work on your to Save this one for when you want to work on your toes to bar! Tired of not having toes to bar or not having them consistently? Grab our TTB program and lets get you 3-5 connected 6 weeks from now! This program is designed to add on to your regular training - its 3 days a week for 6 weeks (30-40 minutes per session). Link in linktree under 6-8 week programs or drop a "program" in the comments and we will send it direct! Questions drop them below! #toestobar #toestobarprogram #competitivefemaletraining #corework #gymnastics
Deadbugs are underrated when it comes to building Deadbugs are underrated when it comes to building real core control - especially for athletes. These 5 variations challenge your coordination, stability, and anti-extension strength in different planes: 1️⃣ Contralateral Deadbug Contralateral movements emphasize cross-body coordination and anti-rotational stability, which is huge for athletic movement and functional strength. They train your core to resist movement, which is more relevant in sport and CrossFit than just crunching or flexing. 2️⃣ Wall Deadbug Wake up and activate that strong overhead position and the ability to keep your spine neutral! 3️⃣ Anti-Rotational Deadbug Works the same muscles as the contralateral with arms extended (these are challenging!) 4️⃣ Overhead Banded Deadbug Activate lats and core while waking up your transverse abdominis (deep core muscles) AND working on stability 5️⃣ Deadbug with Press A fun movement to work on building a strong core while also getting in some pressing and stability work For every movement perform 2-3 rounds 10-20 reps making sure that: ✔️Small of the back stays on the ground ✔️You can go SLOW (this is NOT a movement you want to rush through) ✔️You maintain control Perform these movements as warm-ups or core finishers, get in the habit of doing some deadbug variation EVERY DAY and get ready to see incredible results in core strength (including helping with things like peeing your pants while doing double unders!) 🔥Did you know we have a 10 week core program? Comment “core” if you’d like the link! #coretraining #crossfitaccessory #gymnasticsstrength #deadbugvariations #competitivefemaletraining corestability functionalfitness
From beta alanine to creatine to what to use for c From beta alanine to creatine to what to use for crushing sleep, we got you! Drop a “guide” in the comments and we will send it direct! Which supps are your favorites?!! #competitivefemaletraining #supplements #creatine #femaleathlete #nutrition
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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