Crossfit for girls - training program, benefit and harm

CrossFit is a popular sports discipline designed for the integrated development of an athlete. The principles of crossfit are: a combination of power and aerobic loads, a variety of exercises, the cyclical nature of classes, a fast pace of execution.

Crossfit for girls - training program, benefit and harm
The training program is built from short tasks for the day - WODs (Workout of the Day ) A set of exercises can be any, but more often in crossfit use elements from powerlifting, gymnastics, fitness, aerobics, kettlebell lifting, plyometrics.

Women's crossfit training

Most girls are looking for an effective way to lose weight, tighten their body and give certain muscles seductive forms in sports. In this case, preference is given to fitness or simple running.

But soon the athletes get bored - strength exercises on the same simulators become boring, and daily jogging turns into an unbearable "obligation".

Due to the variety of elements and programs, crossfit for girls becomes a breath of fresh air, allowing you to combine useful physical activity and interesting pastime.

The main plus of such classes is a combination of various types of training - strength and aerobic. The training plan is built in such a way that the whole body gets the load, without a clear focus on any muscle group. Therefore, crossfit is suitable for women who have never been involved in sports and who want to work out their figure comprehensively.

Training is carried out in a group mode in specialized halls. At the same time, the selection of exercises is the same for both men and women. The only difference is the intensity and weight of the shells. And for those who like to study at home, special training programs have been developed (example below).

The effectiveness of CrossFit for weight loss is due to the speed of the exercises.

Training takes place in the most intensive mode, which helps to “accelerate” the metabolism and quickly reduce body fat.

The elimination of extra pounds is also facilitated by the fact that the exercises use multi-joint exercises - bench press, squat, deadlift. Such loads force large muscle groups to work, which leads to fast calorie expenditure and weight loss (athletes can burn up to 1 thousand kcal per session). Do not forget that the results will appear only if you follow a low-carb diet.

Among women, there is an opinion that crossfit training can lead to a serious increase in muscle mass, which will negatively affect the figure.

Debunk this myth. The intensity of the exercises, as well as the weights used in women's crossfit training, suggest only strengthening muscle fibers and giving them tone.

In addition, in order for the muscles to increase, a high level of growth hormone in the blood is required. The female body cannot produce this amount of natural steroids.Therefore, from a regular crossfit, an athlete will receive only tightened arms, a flat stomach, strong hips, rounded buttocks and a low percentage of subcutaneous fat.

CrossFit harm

The main problem that girls may face is injury hazard. In training, complex exercises are performed at a fast pace. Therefore, it is very important to work out the technique of movements without weight or with minimal weights.

The most difficult in technical terms are the basic elements of powerlifting - squats with a barbell, bench press and deadlift. We recommend you learn exercises with isolated weight in the Smith machine.

A good workout will help reduce the risk of injury. Before each workout, warm up using light cardio and simple articular gymnastics.

The main contraindications to classes are problems with the cardiovascular system . Crossfit seriously loads the heart muscle - myocardium. Therefore, in the presence of cardio-diseases, consult your doctor and be sure to inform the trainer.

With caution, you should approach cross-training for pregnant women , as well as for complications after childbirth. In both situations, it is necessary to correctly draw up a program so as not to harm the body. Classes should be held only in a certified gym under the supervision of a mentor.

It is not recommended to start crossfit for women with obesity . If body weight exceeds 80-85 kg, you need to take care of losing weight.

Otherwise, the athlete runs the risk of overloading the heart or injuring the joints. To reduce weight, sports or Scandinavian types of walking, running, aerobics, and dancing are best suited.

You should not do cross-training and extremely thin girls . The muscles and ligaments of such athletes are weak. Therefore, for starters, it is necessary to strengthen the muscular corset of the body and the musculoskeletal system.

The most effective disciplines for this will be fitness and bodybuilding.

Home training

In the absence of contraindications, you can do crossfit on your own, without leaving your home. We offer a set of exercises for girls from the current champion of Russia in CrossFit Olga Portnova. To carry out the program, sports simulators and shells are not needed. All that is needed is desire and some free space in the room.

  1. Burpee (10 reps). From a vertical position, we sharply go into a squat squatting and place our palms on the floor. Then quickly take the emphasis lying down and push up. After that, we leap up legs to the stomach and jump up. All movements are performed at a fast pace without pauses.

  2. "Air" squats (30 reps). We place the feet shoulder width apart and spread our socks to the sides. We keep the body weight mainly on the heels. The gaze is directed forward. On inspiration, at the same time we move our buttocks back and bend our legs.

    We raise our hands in front of us. Having lowered the pelvis just below the level of the knees, we exhale smoothly with an exhalation.When performing, we hold the deflection in the lower back. We make sure that the back does not "round", and the knees do not converge inward.

  3. Complex lunges (20 repetitions in each direction).

    We get up evenly and put our palms on the waist. On inspiration, we take the right leg back and sit down. On exhalation, we return to the starting position. Inhale again and make a lateral lunge to the right. We extend our arms in front of us.

    On exhalation, we rise to a vertical position. After 20 repetitions, we do the same in the other direction. During movement, we hold the deflection in the lumbar.

  4. Rises from the knees (20 times on each leg). Kneel down.

    The body and hips are held perpendicular to the floor. Put your palms on your waist. We expose the right leg forward at a right angle and, leaning on it, we rise to a vertical position. After that, we return to the position "on our knees." After 20 lifts, we do the exercise with emphasis on the left leg.

    We make sure that during movement the body does not swing, and the back does not fall forward.

  5. Pushups from the floor (20 reps). We become an emphasis lying. The palms are slightly wider than the shoulders. Inhale and completely fall to the floor.

    On exhalation, we return to the original stance. We make sure that the lumbar remains level during execution.

  6. Sitapas for the press (30 reps). Lie down on your back. Bend your legs at the knees (about 90 °) and put on the floor.

    We stretch our arms back, behind the head. On exhalation, we raise the body, press our shoulders to the hips and touch the feet with our palms. On inspiration, we lower to the starting position.

  7. "Candle" (30 repetitions). We lie down on our back and put our hands under the buttocks.

    Bring the legs together and lift them strictly perpendicular to the floor. We keep the shoulder girdle and head on weight. On exhalation we “twist” the pelvis and stretch our socks to the ceiling. At the top point we strain the abs muscles. On inspiration - lower the buttocks to the palms.

  8. Bar (30 seconds). We stand up lying on the forearms. Tighten the stomach, tighten the hips and buttocks. We lower our heads, we direct our eyes to the floor. Breathe evenly.

We perform three such circles. Rest between exercises is well-being, but it is advisable to minimize it. A break between rounds is 3 minutes. It is necessary to engage in the presented program 3-4 times a week.

Workout of the Day

WOD is translated from English as "workout of the day.

" The entire crossfit system is built on small training plans designed for one lesson. Thanks to this technique, athletes receive a variety of loads, which prevents the muscles from adapting. As a result, the effectiveness of training never drops, and athletes' performance is constantly improving. Let's look at a few popular WODs for girls.

Barbara (5 rounds, rest - 3 minutes):

  • pull-ups (possible with an elastic band or in a gravitron) - 20;
  • push-ups (allowed from the knees) - 30;
  • situps - 40;
  • squats (to the right angle in the knees) - 50.

>54>Nicole (maximum number of rounds in 20 minutes):

  • 400 meters run;
  • pull-ups on the horizontal bar to failure.

Eva (5 rounds, rest - 3 minutes):

  • 800-meter run;
  • mahi kettlebell in front of you - 30;
  • pull-ups on the horizontal bar - 30.

Annie (first, both exercises are performed 50 times, then 40, 30, 20 and 10) :

  • jump rope with a double scroll;
  • sitapa.

The considered complexes are intended for specialized halls in which there are necessary equipment and a place for running exercises.

Note that novice athletes are best engaged in a group under the supervision of a mentor.

This will further motivate and help to quickly achieve your goals.

Crossfit program for girls for a month

We offer a training plan for 4 weeks. Before each lesson, be sure to warm up and perform light articular gymnastics.

Week 1

  • Training 1 (5 rounds): pull-ups - 20, “air” squats - 40, twisting on the press - 20, push-ups from the knees - 20.
  • Workout 2 (3 rounds): run for 1 thousand m, push the barbell from the chest - 20, situps - 30.

  • Workout 3 (5 rounds): jumping rope - 100, swing the kettlebell in front of you - 30, deep squats - 30, push ups from the bench - 20.

Week 2

  • Workout 1 (3 rounds): burpie - 20, push the barbell from the chest - 15, lunges with a stretcher - 30, push-ups - 20.
  • Workout 2 (5 rounds): Jumping Jack - 30, pull-backs - 15, lunges forward with kettlebells - 40, hits on a boxing bag - 100.
  • Training 3 (3 rounds): acceleration by 50 meters - 5, push of a weight from a shoulder - 20 on each hand; jumping from a deep squat - 30, pull-ups - 15.

Week 3

  • Training 1 (5 rounds): 400 meters run, jumping on plio-boxing - 30, throwing “wall ball” with squats - 30.

  • Training 2 (3 rounds): 1 thousand meters run, pull in the rowing machine - 50, front squats - 30, sit-ups - 30.
  • Training 3 (5 rounds): deadlift - 20, bench press for the head - 20, over-extensions with weight - 30, "air "Squats - 50.

Week 4

  • Workout 1 (5 rounds): lunges forward with a barbell on your shoulders - 20 on each leg pulling up williwa - 20, leg press in the simulator - 20, twisting on the floor - 30.
  • Workout 2 (3 rounds): 800 meter run, T-bar pull, deep squats without weight - 50, push-ups from the bars - 20.
  • Training 3 (5 rounds): jumping rope - 150, pull-ups - 20, burpee - 20, push-ups from the floor - 20, twisting in Roman chair - 30.

Between rounds, rest 4-5 minutes. A pause between exercises - feeling good. Separate your workouts from recovery days.


An important component of successful training is the right clothing. In crossfit, running, multi-joint strength exercises and gymnastic elements can be combined in one WOD cycle.

Therefore, the sports uniform should correspond to all types of loads.

Short shorts, lightweight T-shirts, T-shirts, compression suits are best suited for women's classes. The main thing is that clothes should stretch well, not hamper the athlete's movements and not rub the skin with seams.

The choice of shoes should also be taken seriously. It is unacceptable to come to the crossfit hall in shale or heavy boots.

Sneakers should have a high-quality non-slip sole.

For intensive training, running models are suitable that have good stability, medium rigidity and high-quality support for the ankle joint. Many professional trainers recommend choosing sneakers with tight lacing and avoiding Velcro shoes.

In addition, it is advisable for athletes to purchase additional accessories:

  • knee pads;
  • training gloves;
  • straps for pull-ups;
  • weightlifting belt.

These devices will help you to effectively perform strength exercises and reduce the likelihood of injury.



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