CrossFit workout for women WOD training fitness

If you're looking to mix up your workout routine and get real results, then this CrossFit workout is for you. Get ready for some serious sweat but also all the fun that a good CrossFit WOD is famous for.

Will CrossFit make you bulky?

This WOD features a few barbell complexes and lifting some serious iron but some women might worry that this sort of workout will make them 'bulky' and 'manly'. Quite the opposite is true; CrossFit is the perfect balance of cardio and weights and you'll burn a lot of calories doing this workout. The only thing that will make you bulky is eating more calories than you burn, so this workout should actually help make you leaner and more athletic.

Will CrossFit get you in shape?

Wanting to 'get in shape' is a very broad term and isn't really a good goal to have. When setting fitness goals, it's important to have a solid goal in mind with a time frame and that is measurable and realistic. Rather than saying "I want to get in shape", you should instead say "I want to be able to deadlift 100kg/220lbs within 6 months and lose 5kg". This goal is much more realistic and is also measurable and has a time frame.

In this vein, it's impossible to say whether CrossFit will 'get you in shape' as this is such a vague question. What CrossFit will do is improve your cardiovascular fitness, lung capacity, and with the right diet could also help you lose weight and burn fat thereby improving your physique. 

CrossFit athletes in shape get fit

Which CrossFit shoes are the best?

Before you start this CrossFit workout for women, you need to make sure you have the correct and best shoes for CrossFit. As there are so many different movements and complexes in a CrossFit workout, you need shoes that are versatile and have a sturdy sole for heavy lifts while also being flexible and comfortable enough for running and jumping.

You can read more on the difference between CrossFit shoes and training shoes to help you decide which shoes will be best for you. We highly recommend investing in a pair of CrossFit specific shoes like the Nike Metcon shoes or Reebok Nano shoes.

CrossFit Workout For Women – WOD – Workout Of The Day

This WOD takes the form of Tabata which is a type of high intensity interval training (HIIT). You will perform each exercise for 20 seconds and then rest for 10 seconds before moving straight onto the next exercise. There are 8 exercises in total meaning this WOD will last only 4 minutes – but the benefits will last a lifetime!

  1. Deadlifts – beginners use 40kg, intermediates use 60kg, advanced use 80kg
  2. Burpees
  3. Inverted rows
  4. Chin ups (assisted if necessary)
  5. Kettlebell swings – beginners use 8kg, intermediates use 12kg, advanced use 16kg
  6. Front squats – beginners use 30kg, intermediates use 50kg, advanced use 60kg
  7. Thrusters – beginners use 10kg, intermediates use 20kg, advanced use 30kg
  8. Overhead press – beginners use 10kg, intermediates use 20kg, advanced use 30kg