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.
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!
- Deadlifts – beginners use 40kg, intermediates use 60kg, advanced use 80kg
- Inverted rows
- Chin ups (assisted if necessary)
- Kettlebell swings – beginners use 8kg, intermediates use 12kg, advanced use 16kg
- Front squats – beginners use 30kg, intermediates use 50kg, advanced use 60kg
- Thrusters – beginners use 10kg, intermediates use 20kg, advanced use 30kg
- Overhead press – beginners use 10kg, intermediates use 20kg, advanced use 30kg
Staying fit and active in winter takes a lot of motivation and it can be easy to succumb to hibernation mode and comfort food. Try this heart-pumping winter metcon workout to keep your fitness up this festive period.
Related: What Is A Metcon Workout?
Winter Metcon Workout
EMOM: Every Minute On the Minute | 10 minutes total |
- 5 burpees
- 15 kettlebell swings (men use 16kg, women use 10kg)
- 5 inch worms
- 10 press ups
- 10 jumping squats
- 20 mountain climbers
- 10 push press (men use 10kg medicine ball, women use 5kg)
- 20 stiff legged deadlifts (men use 12kg dumbbells, women use 8kg)
- 10 jumping lunges
- 10 star jumps
Rest for 5 minutes
AMRAP: As Many Reps As Possible | 5 minutes total |
- Jumping lunges – 60 seconds
- Clean and press – 90 seconds – 50% of your 1RM
- Deadlifts – 90 seconds – 70% of your 1RM
- Overhead press – 60 seconds –50% of your 1RM
Having a strong core is vital for everyone whether you practise a sport or not. A strong core will allow you to stay healthy in everyday life and will prevent related injuries such as a sore back. Try some of these suspension trainer ab exercises to really see results.
The main muscles which make up a strong core are:
- The External Obliques: The muscles which run along the sides and front of your stomach.
- The Internal Obliques: These muscles sit behind your external obliques and run in the opposite direction.
- The Transverse Abdominis: These muscles are the deepest abdominal muscles which wrap around your spine to protect and stabilise it.
- The Rectus Abdominis: These muscles are the glamour muscles, located at the very front of your abdomen, it is these muscle which create the elusive six pack.
Core Suspension Training
In order to develop a strong core, you need to train your abdominals like you would any other muscle group, with a variety of exercises using multiple ranges of movement in multiple planes of motion, to maximise training results.
Suspension training can maximise your core strength because it puts your abs under constant tension. The premise of suspension training is that when you are suspended you are unstable and because of this every single exercise you perform on a TRX or suspension trainer fires up your abdominals as your core is forced to constantly work at keeping you stabilised and hold your body balanced using your own body weight as leverage. When we then start adding exercises designed to target your waist, not only will your abs be on fire, but you’ll fire up your results too!
With all these exercises, it is important to keep good form; squeeze your shoulder blades together to prevent arching your back and keep your core tensed to protect your spine. Suck your stomach into your spine and then imagine you're pulling it up towards your rib cage to engage your Transverse Abdominis.
Grab your handles and face away from the anchor. Begin with the straps by your sides and slowly with control, fall forward as you bring your arms straight up above your head to align with your ears in one swift movement. Keeping your arms straight return them back to the starting point. The further away your feet are from the anchor point, the easier the exercise is as you are using less of your body weight as resistance.
TRX Mountain Climbers
For this one you need to start in a plank position; hands underneath your shoulders with your feet in the trainer’s stirrups. Make sure you have shortened the length or the straps. Keeping your hands stable, crunch and bring each knee in towards the chest individually for a suspended mountain climber.
TRX Oblique Crunch
This one really works your obliques, to the sides of your core. Start in the same position as the previous exercise, but this time both legs move in unison. Crunch your knees in diagonally towards your elbow and then straighten up into your regular plank, now match up the other side.
TRX Pendulum Swings
Pendulum swings start in the plank position, with your shoulders over your hands. This exercise requires you to balance and hold your core steady under momentum. Swing your legs side to side to gather some momentum, then begin bending the knees to perform a crunch on either side of your swing. This really targets your core from every angle.
Pull and Twist
Grab both handles and stand so that you are facing the anchor point. The closer your feet are to the anchor, the harder this will be as you're using more of your bodyweight. Lean back with your arms extended in front of you, pull your body weight up maintaining a neutral spine and twist your arms to point to the left, return to the start and repeat for the other side.
Spiderman crunch to plank up downs
Head back to the ground and return to your plank position, this time you’re going to bring each knee up towards your elbow. You should look like spiderman climbing, hence the name. Complete one per side and then progress into your plank up down. From your hand plank, take each arm down to an elbow plank and then return to start. All of this counts as one complete rep.
Strength and Conditioning Coach Jamie Lloyd suggests that in order to stay on top of your game and build strength, mobility, flexibility, stability and power, there are specific exercises that will allow you to hone your skills as a regular gym goer. Animal Flow exercises will not only challenge you but add variety and fun and a new dimension to your workouts.
So What Is Animal Flow?
Animal-based movements have been used for decades to help athleticism. I have certainly been using them for years in my own training and with clients, but Animal Flow is a dynamic movement system that has been developed by founder Mike Fitch to help you blend these fun moves into your training sessions.
Animal Flow is a combination of break-dancing, balancing, Parkour and callisthenics in one. But warning: it does get your blood pumping and gets you into a sweat! These moves can be used as stand-alone exercises or used to flow together which give you a phenomenal workout.
In order to improve, you have to practise and you’ll get a great buzz and an endless flow of energy afterwards. Animal Flow is suited to both beginners and advanced athletes alike.
How do you do Animal Flow Training?
Just follow your ABC! Try these 3 basic foundation moves.
Ape: king of the jungle!
Get down on all fours and move contra-laterally. The opposite side of the body moves across the body.
Bear Crawl: the signature move
Get into all fours in a box position, hover your knees one inch off the floor and bring your right knee to right elbow. Sit back into child's pose but keep your knees off the floor then bring your left knee to left elbow. Keep moving from one side to the next.
Crab Grab: a great back strengthener and hip opener
Sit down on the floor with your hands turned away behind you. Lift your whole body off the floor, then drive the hips up and with one arm overhead try to touch the floor behind you. Repeat on the other side, keep your backside off the floor. Aim to do 4-5 reps each side.
Animal Flow Workout
Do all of these moves back-to-back with no rest in between.
- Apes x 10 with reverse bear crawl
- Bear Crawl forwards with reverse bear crawl
- Crab Grab x 4-5 reps each side
Try doing 4-5 rounds!
About the author: Jamie Lloyd is an award-winning fitness professional, pain relief expert and performance coach based in SW London.
Getting fit doesn't have to cost the earth and not being able to afford a gym membership shouldn't be an excuse for inactivity. We give our top tips for getting fit for free.
Join a local running club
Some running clubs have a joining fee and annual dues, however you may well find that there are running clubs in your local area that are completely free of charge. These will be more casual and relaxed groups, however this is ideal if you are starting exercising as a complete beginner or do not want to feel intimidated by serious, competitive runners.
There are a lot of benefits of joining a running club such as increased motivation, discovering new routes, and companionship. Running is something that anyone can do for free and you may well make some new friends and find a new passion.
Make use of outdoor space
Anyone can train outdoors for free and there are lots of benefits of outdoor training such as burning more calories than inside and reaping the benefits of breathing in fresh air rather than the conditioned air of a gym.
If you are unsure about training outdoors during winter, simply make sure you are dressed appropriately and you will find that winter training becomes much more bearable. Layer up in running leggings to protect your legs and wrap up in a sport hoodie or waterproof jacket to keep you dry in changeable weather.
Ditch the car
An easy way to add exercise into your daily routine is to ditch the car and travel under your own steam. This could be in the form of walking/cycling to work or the local shops. Not only is this free, it will even help you to save money on fuel costs.
This is a great way to get more active without having to make too much of an effort and once it is a part of your daily routine, you'll notice how much fitter you're getting without even trying.
Parkrun is one of the most popular free sporting events in the country and for good reason. It's a way to practise racing for free and in a relaxed and friendly environment. Some councils tried to start charging for Parkrun but were quickly shot down as it is such a great way to get people into fitness and helps them meet new friends in their local area.
Parkrun is a weekly 5k race done in local parks all across the country on a Saturday morning and is free for anyone to sign up. You receive a personal barcode that times your run when scanned at the finish and you can see how you rank up against the other people in your town.