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Daily CrossFit Exercises for Women

author image Jody Braverman
Jody Braverman is a professional writer and editor based in Atlanta. She studied creative writing at the American University of Paris and received a Bachelor of Arts in English from the University of Maryland. She also received personal trainer certification from NASM and her 200-hour yoga teacher certification from YogaWorks.
Daily CrossFit Exercises for Women
Take your CrossFit workout anywhere. Photo Credit dolgachov/iStock/Getty Images

Not all CrossFit moves require Herculean strength. You can design a daily workout program comprised entirely of body weight exercises and see significant improvement in strength and muscular endurance. Because you're putting less stress on your muscles than if you were training with weights, you can do these exercises daily.

Jump Squat

Start with your feet hip-width apart. Bend at your knees and hips as if sitting back into a chair; keep your torso erect. Squat down until your thighs are parallel with the ground -- or lower if your knees allow. Immediately rise back up with power and use the momentum to jump into the air, fully extending your knees and hips. Land with bent knees and go right into your next rep.


Stand with your feet hip-distance apart. Squat down and place your palms on the floor in front of your feet. Immediately jump your feet back and bend your elbows to lower your body down to the floor. With barely a pause, press back up to the top of a push-up, lowering your knees to the floor for support if necessary, then jump your feet forward to your hands. Rise up out of the squat, jumping into the air at the top and raising your arms up and clapping above your head. Land with bent knees and immediately go into your next rep.

Read more: The Best CrossFit Routines

Triceps Dip

Sit on the edge of a bench or chair with your feet flat on the floor. Place your hands on the edge of the seat. Keep your arms straight and scoot forward on the seat until your butt and hips are in front of the chair. Bending your elbows, lower your butt down toward the ground until your upper arms are parallel with the floor. Press back up, straightening your arms, then lower back down into your next rep.

Butterfly Sit-up

Lie on your back with your knees bent and your feet flat on the floor. Open your legs and drop your knees out to either side, pressing the soles of your feet together. Bring your arms up over your chest and press your palms together. Keeping your neck long and using only the strength of your abs, rise all the way up and bring your fingers to touch the floor in front of your toes. Lower back down and repeat.

Lunge Hop

Step one foot back behind you about a leg's length. Bend both knees to about 90 degrees, keeping your torso upright. Using your arms for momentum, jump up out of the lunge, straightening both legs. While you are airborne, switch your legs so your front leg goes back and your back leg goes forward. Land in lunge position with knees bent and repeat.

Lunge hops require strength and stamina.
Lunge hops require strength and stamina. Photo Credit supershabashnyi/iStock/Getty Images


Place your hands on the floor shoulder-width apart. Extend your legs behind you with your feet hip-distance apart. Your body should form a plank, with one straight line from head to heels. Bend your elbows, lowering your body down toward the round until your chest touches. Press back up to the starting position. You can modify push-ups by placing your knees on the ground.

Ring Dips

Grasp a ring in either hand with an overhanded grip. Walk your feet out so your body is at a 45-degree angle with the floor. Fully extend your arms and keep your body in one straight line from head to heels. Bend your elbows and pull your chest up toward the rings until your hands are on either side of your chest. Don't let your hips sag. Lower back down to the start with control. You can modify this exercise by bending your knees and placing your feet flat on the floor.

Box Jumps

Stand in front of a step, bench or box. Squat down slightly, then explode up, jumping into the air and onto the step or box. Use your arms for momentum, and be sure to get your feet high enough in the air so that your shins don't hit the box. Land with both feet flat and rise up to fully extend at the hips. Jump back down, landing with slightly bent knees, and repeat.

Read more: How to Create a CrossFit Workout

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