Crossfit for girls: exercises and training program * Crossfit

The task of crossfit training for girls is not only to make the body more slim and fit, but also to quickly develop the functional capabilities of the body. As you know, CrossFit is an excellent calorie burner, it also develops flexibility and body coordination, and can also make your body more resilient and, as a result, healthy.

If you are not ready to go to the gym and turn to a personal trainer, then you can practice at home. Today we will focus on training and exercises for girls in the gym. We will tell you about what you need in class, about the basic and most effective crossfit exercises. In addition, we have prepared a training program for girls. Go!

What do you need?

The main difference between the crossfit training system is that it has absorbed all the best from other sports. Therefore, the inventory will be needed quite familiar:

Practical clothingwhich will become your second skin. Not only compression qualities are required, but also a fixation of the chest (for example, a support top made of breathable fabric). Of course, this is not a mandatory item, but definitely not superfluous.
Hard-soled shoeswhich will securely fix the foot. It will be useful to you, for example, when doing exercises with a barbell.
Gloves for training on rings and horizontal bar.
Calipers on knees or elbows (in case they bother you).
Gymnastic mat for maximum comfort when doing ab exercises.
Jump rope - an irreplaceable attribute of cardio training.

You can also use a fitball for hyperextension and twisting, weights on the legs, an incline bench for the press, and a strong low box (as strong as possible!) For jumping. In theory, most of these shells should be in any gym, even not focused on CrossFit.

A video on how CrossFit affects a girl (also note how much more convenient it is to work in a specialized gym):

Types of crossfit workouts

The program for girls can change every workout. This is called "workout of the day" or WOD. It is desirable that each exercise from the circle (today's WOD) include different fitness areas.

There are 3 main types of loads in CrossFit:

cardio - running, jumping rope, burpees, jumping on a box, cardiovascular equipment, and so on;
gymnastics - any exercise with your own weight;
weightlifting - work with free weights.

When planning your training, it is advisable to do so that at least two of the three types are combined in the complex. Don't just go for cardio to burn fat - work in a complex way, without neglecting the study of all muscle groups. You are not pumping - believe me, it takes years of professional training and serious working weights.

Basic CrossFit Exercises

We have prepared for you a list of basic crossfit exercises for girls - you need to use them as often as possible in your workouts. They will most effectively influence your results.

Burpee

Great and terrible burpee. An exercise that cannot leave anyone indifferent. It combines push-ups and jumping, while training endurance very well.

Be sure to include it in your program! For girls, it suits perfectly.

Deadlift

It would seem a pretty brutal exercise for men. But no - it is for everyone. The deadlift perfectly pumps the muscles of the legs, buttocks and back - what girls need. There are several types of equipment - we offer you the classic version.

Important: The most common mistake in this exercise is a rounded back in both girls and men. Make sure to keep your back straight throughout the entire set. If you have never done this exercise, then ask a trainer or an experienced athlete in the gym to see if you are doing it correctly.

The same rule applies to all difficult movements - do not learn the technique yourself, you need an experienced mentor.

Pressing Schwung

Pressing Shvung is an excellent exercise for pumping your legs, shoulders and triceps. It is also included in basic crossfit exercises and refers to weightlifting.

Squats

Squats are the foundation of effective workouts for girls. There are many types of this exercise - it is advisable to use different ones and alternate them. Squats perfectly pump the legs and buttocks, while statically working many muscle groups of the torso.

For beginners, at first, the options for exercises with their own weight are suitable: air squats, with jumping out, on one leg:

More experienced athletes can perform them with weights: with a kettlebell or dumbbells, with a barbell on their shoulders, chest or overhead:

The correct technique, which the instructor should give you, is also very important here. Without it, there is a great risk of injury.

Push ups

Another basic gymnastic exercise is push-ups from the floor. Exercise pumps the pectoral muscles, triceps and front deltas.

Beginners can do knee push-ups:

More experienced ones, on the contrary, can complicate the exercise - do it with legs on a dais or on weights / dumbbells:

Plank

"Anyone who thinks that a minute is not long has never been in the bar!"

This static exercise definitely needs no introduction. The plank pumps your abs and core - great for girls as a cool post workout.

Sit-ups

There are several types of sit-ups (raising the body from a prone position). The classic version looks like this:

Below is an example of a "little book", or V sit-up:

You need to use different options from training to training. Sit-ups perfectly pump your abs.

Pull-ups

Pull-ups will also be useful in crossfit complexes for girls.

If you don't succeed, then try to do them first with the help of special rubber bands. Or do horizontal pull-ups on a low bar:

Training program

We have prepared a crossfit training program for women for you. But before we get down to it, let's say the following mandatory rules:

Be sure to warm up before class.
Do exercises with maximum technique - do not chase heavy weights until you have mastered small ones.
It is advisable to cool down after the complex (stretching the muscles or additional exercises for the press).
Rest time between sets should be minimal throughout the entire set. It is desirable that it is not at all.
Watch your condition - “like the last time” you don't need to train either.

This program is designed for those girls who have just started their crossfit training cycle, but are in good physical shape (that is, the pace and intensity of training will gradually increase from week to week).

For very beginner girls there is a more gentle program here.

Week 1

Day 1	Circuit training awaits us in order to gradually tone our muscles. 5 laps in total: skipping rope - 50 times; burpee - 5 times; squats - 10 times; sit-ups - 10 times. After training, do the bar - 3 times for 40 seconds with a pause of 20 seconds between sets.
Day 2	Recreation
Day 3	We begin to master basic exercises and work with weights. The first complex - at the beginning of the first minute, we do deadlifts, then we rest and at the beginning of the next minute we jump onto the box, and so on for 6 rounds (it will turn out to be 12 minutes in total): Deadlift - 5 times. We add weight every 2nd round (that is, in the 3rd and 5th round), start with an empty bar, add 2.5-5 kg, focus on your physical form, the technique should remain perfect. Jumping onto the box - 10 times. Then we do the complex - 10 minutes: Bringing the knees to the chest on the horizontal bar - 10 times. Jumping lunges (change of legs in a jump) - 10 times.
Day 4	Recreation
Day 5	We continue to pump endurance, and we have the first known complex. Try your hand at Cindy. We work for 20 minutes, the more rounds, the better: 5 pull-ups (with an elastic band); 10 push-ups; 15 squats. Upon completion - plank 3 times for 45 seconds with rest breaks for 20 seconds.
Day 6	Recreation
Day 7	Recreation

Week 2

Day 1	We continue to work on the exercise technique. We do 10 minutes: 10 front squats with a bar; 7 pull-ups (with elastic). And another 10 minutes: 10 deadlifts; 30 skipping ropes.
Day 2	Recreation
Day 3	Today we put a little emphasis on cardio. We work for 20 minutes: 10 burpees; 10 squats; 5 push-ups; 5 V sit-ups; 30 skipping ropes. Upon completion - plank 3 times for 45 seconds with rest breaks for 20 seconds.
Day 4	Recreation
Day 5	Today is our foot day. Every 1.5 minutes we do deep squats for 10-10, 8-8, 6-6, 5-5, 4-4 reps. That is, we do 10 squats, rest until 1.5 minutes are over, then another 10, rest again, add weight and do 8 reps, and so on. You need to increase the weight every time you decrease the number of repetitions. Just 15 minutes. Upon completion - plank 3 times for 45 seconds with rest breaks for 20 seconds.
Day 6	Recreation
Day 7	Recreation

Week 3

Day 1	We do one exercise at the beginning of each minute, then rest until the end of the minute and proceed to the next. We work in total for 21 minutes, that is, you must do each exercise 7 times: 10 pressing shvung; 10 jumps on the curbstone (without rest on the ground); 10 foot trays to the bar. Next we do: 100 skipping ropes; 50 sit-ups. The number of approaches is not limited here.
Day 2	Recreation
Day 3	We return to the basic exercises. We work for 20 minutes: deadlift - 10 times; jumping squats - 10 times; lunges - 10 times on each leg. After the complex - ropes 300 single or 100 double.
Day 4	Recreation
Day 5	Today we are waiting for the "Helen" complex - 4 rounds at a time: 400 m run; 21 kettlebell swing; 12 pull-ups (with elastic). Upon completion - plank 3 times for 45 seconds with rest breaks for 20 seconds.
Day 6	Recreation
Day 7	Recreation

Week 4

Day 1	Today we are working 25 minutes. In the beginning - 5 minutes of rowing at an average pace. Then: 10 burpees; 5 pressing shvung; 10 lunges on each leg; 10 sit-ups. Upon completion - plank 4 times for 60 seconds with rest breaks for 20 seconds.
Day 2	Recreation
Day 3	The first complex - at the beginning of the first minute we do deadlifts, then we rest and at the beginning of the next minute we do box jumps, and so on for 6 rounds (12 minutes in total): Deadlift - 5 times. We add weight every 2nd round (that is, in the 3rd and 5th round), start with an empty bar, add 2.5-5 kg each, focus on your physical form, the technique should remain perfect. Jumping on the box - 10 times Then we do the complex - 10 minutes: Bringing the knees to the chest on the horizontal bar - 10 times. Jumping lunges (change of legs in a jump) - 10 times.
Day 4	Recreation
Day 5	Today we are waiting for "Murph" - a beautiful complex that you will like. Murph's rules: You cannot swap exercises (until you have finished one, you cannot move on). You can't leave without finishing Murph (well, only if you suddenly feel bad - but you don't need to bring it up to that, we distribute forces). So, we do: 1.5 km running; 100 pull-ups (possible with an elastic band); 200 push-ups; 300 squats; 1.5 km running.
Day 6	Recreation
Day 7	Recreation