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Bulletproof Shoulders
By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.
Goals - Toes to Bar
Click each program to read more. You can purchase each separately or gain full access as a member.
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Crush Your Goals
- Programs are listed in order to help you achieve your goals.
- Click each program to read more.
- You can purchase each separately or gain full access as a member.
- Bulletproof Shoulders - As we progress towards the highly dynamic movement of Toes To Bar, having a solid foundation is crucial to performance and shoulder health. By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.
- Hip Mobility Overhaul - As we progress towards the highly dynamic movement of Toes To Bar, mobility is crucial so we can easily reach our feet to the bar. You won’t regret getting more bendy and it will translate into healthier squats too!
- Lats To Fly - Learning to engage your lats for powerful pulls on the rig will have you prepared for easier progress with your toes to bars and other rig-based gymnastics skills.
- TTB Overhaul - Build lat, core, and hip flexor strength while learning the technique and timing necessary to master Toes to Bars.
- Gymnastics Conditioning - Builds stamina and conditioning across a broad range of gymnastics skills for athletes that have achieved high-level skills but fatigue quickly in WODs.
Toes to Bar
Hip Mobility Overhaul
Improved hip mobility helps with squats, hip hinge movements, Olympic weightlifting, and many gymnastics skills. This four week program focuses on opening up your hip joint’s freedom of movement and strength.
Lats to Fly
The Lats are the main muscle-mover in all things rig, and even the barbell. Building stronger lats and learning to engage them will help you build overall strength and control.
Toes to Bar Overhaul
Struggling to string together toes to bar or just want to string more together but don’t have the right strength, technique or mobility? Then our overhaul program is just what you need!
Gymnastics Conditioning
Many fitness athletes possess the ability to perform a few muscle-ups, shorts sets of toes to bar, and handstand pushups. But for many athletes, when volume and fatigue are added to gymnastics movements, things fall apart rapidly.
This plan is for athletes that can complete sets of 5 muscle-ups, 10 T2B, 12 kipping pull-ups but don’t hold together very well during workouts.
The Accessory WOD
"The Accessory WOD" is meant to compliment your daily CrossFit-style WOD by focusing on key areas to push your performance in the gym to the next level: core strength, gymnastics skills, glute strength, back strength, shoulder prehab, and direct arm work. This 12-week program gives you four days of weekly accessory workouts lasting just 10-15 minutes.
Competitive Gymnastics For CrossFit Athletes
