4 Great CrossFit Workouts for Women

Workouts for Women

One common misconception about CrossFit is that it is meant for people looking to bulk up by adding a lot of muscular weight. In fact, this is a common misconception about weight training in general. The truth is, while bodybuilders can benefit from CrossFit, it is intended to help athletes of all shapes, sizes, genders, and abilities achieve their unique fitness goals.

Here are four of the best CrossFit workouts for women.

1. Half Cindy Workout

Some days, we simply don’t have the time to complete a long, grueling workout. But, as long as we have 10 or so minutes to spare, we can still exercise and make important progress. The Half Cindy Workout, one of the best CrossFit workouts for women with packed schedules, accomplishes exactly that.

To complete this workout, you must do as many reps/rounds as possible of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air-Squats

Easy and straightforward. Once 10 minutes are up, your Half Cindy score is the number of rounds you completed. This routine will give you a sweat, burn calories, and help you stay on track when you are busy.

2. Six-Pack Abs Workout

Great for anyone looking to work their core, this workout will shred your abdomen muscles and help give you a toned, flat stomach.

What makes this particular routine one of the most effective CrossFit workouts for women? For starters, it works out your abs in a variety of ways, ensuring that all the target muscles get the attention they need. It requires four rounds, too, which, if done properly, should leave you exhausted. And by asking you to do a lot of exercises in-between breaks, it offers the kind of high-intensity interval training that has made CrossFit so popular in the last decade.

To complete this workout, you must do four rounds of:

  • 30 V-Ups: Lie on your back, then raise your upper and lower bodies to create a V shape
  • 60 Bicycles: Lie on your back, then bring your legs up perpendicular to the ground, and move them as if you were pedaling a bicycle.
  • 30 Weighted Sit-Ups: Wrap a weight around your chest as you complete regular sit-ups.
  • 60 Flutter Kicks: Lie on your back, then create a 90-degree angle by raising one leg, lower it, then raise the other leg, and repeat.
  • 30 Toe Touches: Lie on your back, then bring your upper and lower bodies together and try to touch your toes with your fingers.
  • 60 Mountain Climbers: Begin in a plant position, then pull one knee to your chest, bring it back, then pull the other knee to your chest, and repeat to create a running motion.
  • ¼ Mile Run: Do not sprint, but try to run at a relatively fast pace.

Six-Pack Abs Workout

3. CrossFit Total

CrossFit Total is one of the best CrossFit exercises for women seeking to build lean muscle. To complete this workout, you must do multiple rounds of:

  • 5 Back Squats
  • 3 Overhead Presses
  • 3 Deadlifts

While the instructions here are simple, be sure to work with your trainer beforehand. Using the wrong form on any of these exercises can lead to injury.

4. The Helen Workout

Also focused on building lean muscle, the Helen Workout asks you to do three rounds of…:

  • 400-Meter Run
  • 21 Kettlebell Swings
  • 12 Pull-Ups

Meant for experienced athletes, this program can push you to your limits.

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If you’re in the Los Angeles area and interested in training with some of the most experienced CrossFit coaches in Southern California, consider signing up for a drop-in CrossFit class at any Paradiso location. Take the next step in your fitness journey by joining the Paradiso family today!

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