Eagle Strong Results: Women's Fitness Track
Eagle Strong Programming
Functional FitnessWe've been lucky enough at Eagle Strong Programming to coach some pretty fantastic female athletes. Our athletes vary from those looking to get into shape and progress their skills all the way to elite female athletes that are in the Top 10% in their area during the Open or qualifying for USAW National Events.
Through coaching these women we've come to realize that there are key areas we can build on to enhance our athletes performance. We've had such success that we're now sharing that programming with the masses! If you're looking for a fitness program that is tailored to building some of the fittest, strongest female athletes around, our Women's Fitness Track is for you!
As an Eagle Strong athlete you will receive 5 workouts each week. Our Women's Fitness Track will specifically focus on strength and stability to enhance your ability to perform any movement you come across. We will intermix components of gymnastics, weightlifting and traditional CrossfFit movements over a variety of time domains and structures to optimize both aerobic and anaerobic conditioning.
You never know what we'll throw at you, but you're going to be the fittest you've ever been.
5 Sets: Snatch Push Jerk + Pause OHS + OHS + HH Muscle Snatch + Snatch Balance
A
1 Set: 3 Snatch Push Jerks + 1 Pause Overhead Squat (2 Sec In Bottom) + 1 Overhead Squat @65% 1RM Snatch Then, 3 High Hang Muscle Snatches + 3 Snatch Balances (Separate Barbell) - You Pick Weight - Challenge Yourself 1 Set: 3 Snatch Push Jerks + 1 Pause Overhead Squat (2 Sec In Bottom) + 1 Overhead Squat @70% 1RM Snatch Then, 3 High Hang Muscle Snatches + 3 Snatch Balances (Separate Barbell) - You Pick Weight - Challenge Yourself 1 Set: 3 Snatch Push Jerks + 1 Pause Overhead Squat (2 Sec In Bottom) + 1 Overhead Squat @75% 1RM Snatch Then, 3 High Hang Muscle Snatches + 3 Snatch Balances (Separate Barbell) - You Pick Weight - Challenge Yourself 2 Sets: 3 Snatch Push Jerks + 1 Pause Overhead Squat (2 Sec In Bottom) + 1 Overhead Squat @80% 1RM Snatch Then, 3 High Hang Muscle Snatches + 3 Snatch Balances (Separate Barbell) - You Pick Weight - Challenge Yourself
B
Squat Snatch
1.1, 1, 1.1, 1 @ 65, 70, 75, 70, 75, 80 %
C
1 1/4 Back Squat
2, 2, 2, 2, 2, 2, 1, 1, 1, 1 @ 65, 65, 70, 70, 75, 75, 80, 80, 85, 85 %
4RFT
D
Level 1: 4 Rounds For Time: 16 Calorie Air Bike 12 Hang Power Cleans (105) 6 Ring Muscle Ups 20 Wallballs (20) ------------------------------------- Level 2: 4 Rounds For Time: 16 Calorie Air Bike 12 Hang Power Cleans (95) 6 Bar Muscle Ups 20 Wallballs (14) ------------------------------------- Level 3: 4 Rounds For Time: 16 Calorie Air Bike 12 Hang Power Cleans (Any Weight) 6 Burpee Pullups (Chest To Bar, If Possible) 20 Wallballs (Any Weight) -------------------------------------
Running Endurance
E
Running Endurance 2 Sets: 1 Mile @ 80-85% 1-Mile PR Pace Rest 6 Mins Between Sets
5 Sets: Clean Deadlift + Power Clean + Power Clean
A
*Full Deadlift - Then, Lower Barbell Back Down To 1" From Ground 1 Set: 1 Clean Deadlift + 1 Power Clean From 1" Off The Ground + 1 Power Clean From 1" Off The Ground @65% 1RM Power Clean 1 Set: 1 Clean Deadlift + 1 Power Clean From 1" Off The Ground + 1 Power Clean From 1" Off The Ground @70% 1RM Power Clean 2 Sets: 1 Clean Deadlift + 1 Power Clean From 1" Off The Ground + 1 Power Clean From 1" Off The Ground @75% 1RM Power Clean 1 Set: 1 Clean Deadlift + 1 Power Clean From 1" Off The Ground + 1 Power Clean From 1" Off The Ground @80% 1RM Power Clean
B
Deadlift
4, 4, 4, 3, 3 @ 75, 75, 75, 80, 80 %
C
Back Squat
10, 8, 6, 4 @ 60, 70, 75, 80 %
D
Front Squat
4 x 5 @ 60, 70, 70, 70 %
AMRAP40
E
Level 1: 40 Min. AMRAP: 400m Run 16 Ski Cals (Row, If Needed) 10 Clean & Jerks (155) --------------------------------- Level 2: 40 Min. AMRAP: 400m Run 16 Ski Cals (Row, If Needed) 10 Clean & Jerks (135) --------------------------------- Level 3: 40 Min. AMRAP: 400m Run 16 Ski Cals (Row, If Needed) 10 Clean & Jerks (105) --------------------------------- Level 4: 40 Min. AMRAP: 400m Run 16 Ski Cals (Row, If Needed) 10 Clean & Jerks (65%) ---------------------------------
Rowing Endurance
F
Rowing Endurance For Time: Row 5000m *Change your stroke rate every 1000m, starting at 22 s/m, 24 s/m for the second, 26 s/m for the third, 28 s/m for the fourth, and finish at 26 s/m.
6 Sets: Clean + Jerk
A
1 Set: 2 Squat Cleans + Split Jerk @ 70% 1RM C&J 1 Set: 2 Squat Cleans + Split Jerk @ 75% 1RM C&J 1 Set: 1 Squat Clean + Split Jerk @ 80% 1RM C&J 1 Set: 2 Squat Cleans + Split Jerk @ 75% 1RM C&J 1 Set: 2 Squat Cleans + Split Jerk @ 80% 1RM C&J 1 Set: 1 Squat Clean + Split Jerk @ 85% 1RM C&J
3 Sets: Front Squat + Split Jerk
B
1 Set: 3 Front Squats + Jerk @70% 1RM Clean 1 Set: 2 Front Squats + Jerk @75% 1RM Clean 1 Set: 2 Front Squats + Jerk @80% 1RM Clean
C
Front Squat
3 x 3 @ 85, 90, 90 %
Conditioning
D
Elizabeth
For Time: 21-15-9 Clean (95) Ring Dips *Scale As Needed
EMOM12
E
Level 1: Every Minute For 12 Minutes, Complete: Min 1: 8-10 Strict Handstand Push Ups Min 2: 3 Heavy Strict Pullups Min 3: Rest ----------------------------- Level 2: Every Minute For 12 Minutes, Complete: Min 1: 8-10 Kipping Handstand Push Ups Min 2: 3-6 Strict Pullups Min 3: Rest ----------------------------- Level 3: Every Minute For 12 Minutes, Complete: Min 1: 8-10 Box Handstand Push Ups Min 2: 6-9 Banded Strict Pullups Min 3: Rest -----------------------------
A
Snatch Balance
5 x 2 @ 65, 70, 75, 80, 80 %
B
Deficit Snatch Deadlifts
3 x 4 @ 85, 90, 95 %
C
Bench Press
5 x 3 @ 80 %
D
Front Rack Lunge
5 x 8
AMRAP4x4
E
Level 1: 4 Min. AMRAP: 20 Toes To Bar 50’ Sandbag Carry (100) 10 Sandbag Squats 50’ Sandbag Carry Max Calorie Air Bike w/ Remaining Time *Rest 3 Mins, Repeat For 4 Total AMRAPs Score: Calories Only -------------------------------- Level 2: 4 Min. AMRAP: 20 Toes To Bar 50’ Sandbag Carry (70) 10 Sandbag Squats 50’ Sandbag Carry Max Calorie Air Bike w/ Remaining Time *Rest 3 Mins, Repeat For 4 Total AMRAPs Score: Calories Only -------------------------------- Level 3: 4 Min. AMRAP: 20 Hanging Knee Raises 50’ Sandbag Carry (Any Weight) 10 Sandbag Squats 50’ Sandbag Carry Max Calorie Air Bike w/ Remaining Time *Rest 3 Mins, Repeat For 4 Total AMRAPs Score: Calories Only --------------------------------
Rowing Endurance
F
Rowing Endurance 4 Sets: 12 Min AMRAP: Max Row Meters *Rest 6 Mins Between Sets: *This Is A 66 Min Workout.
A
Squat Snatch
1.1, 1.1, 1.1, 1, 1, 1 @ 80, 80, 80, 85, 85, 85, 90, 90, 90 %
B
Squat Clean
1.1, 1.1, 1.1, 1, 1, 1 @ 80, 80, 80, 85, 85, 85, 90, 90, 90 %
CrossFit Games Regional Workout 12.4
C
Level 1: For Time: 50 Back Squats (95) 40 Pullups 30 Shoulder To Overhead 50 Front Squats (65) 40 Pullups 30 Shoulder To Overhead 50 Overhead Squats (45) 40 Pullups 30 Shoulder To Overhead *No Rack For This Workout ----------------------------- Level 2: For Time: 50 Back Squats (Any Weight) 40 Ring Rows/Banded/Jumping 30 Shoulder To Overhead 50 Front Squats (Any Weight) 40 Ring Rows/Banded/Jumping 30 Shoulder To Overhead 50 Overhead Squats (Any Weight) 40 Ring Rows/Banded/Jumping 30 Shoulder To Overhead *No Rack For This Workout -----------------------------
4RFT
D
Level 1: 4 Rounds For Time: 10 Alt. DB Snatches (70) 4 Shuttle Runs (25' Down + 25' Back = 1) ------------------------------------------------ Level 2: 4 Rounds For Time: 10 Alt. DB Snatches (50) 4 Shuttle Runs (25' Down + 25' Back = 1) ------------------------------------------------ Level 3: 4 Rounds For Time: 10 Alt. DB Snatches (30) 4 Shuttle Runs (25' Down + 25' Back = 1) ------------------------------------------------ Level 4: 4 Rounds For Time: 10 Alt. DB Snatches (Any Weight) 4 Shuttle Runs (25' Down + 25' Back = 1) ------------------------------------------------
Alan Joyner
12 Years Coaching Experience | 3x CrossFit Regional Individual Athlete | National Qualifying Weightlifter
When you join a team you’re getting more than programming, you’re joining an online community.
Eagle Strong Results: Women's Fitness Track
Eagle Strong Results: Women's Fitness Track
Eagle Strong Results: Women's Fitness Track
