The CrossFit Girls: An Introduction to the World of Benchmark Workouts

Have you ever heard of “The Girls”? No? Then hopefully this article will broaden your knowledge—and your training repertoire.

In CrossFit, “The Girls” are much more than just workout names. They are a crucial part of the training philosophy that motivates and challenges athletes worldwide and measures their progress.

We'll tell you more about the phenomenon known as “The Girls,” their significance, their names, and their importance within the CrossFit community.

What are The Girls?

“The Girls” are a collection of benchmark workouts created by CrossFit founder Greg Glassman. Each workout, named after a female first name, is uniquely designed to test specific aspects of fitness.

From endurance to strength to speed, these workouts challenge athletes to push their limits while providing a measure of their personal performance development.

Why are the workouts named that way?

The tradition of giving female names to workouts follows the practice of naming hurricanes. According to Glassman, both storms and workouts bring a kind of predictable destruction or challenge that must be overcome.

This approach not only gives the workouts personality, but also promotes athletes' memories and emotional connection to their achievements and challenges.

What does The Girls mean?

“The Girls” symbolize more than just a list of exercises. They represent the core philosophy of CrossFit, which is to be fit in a variety of ways.

The workouts are designed to provide a comprehensive assessment of your fitness by testing various physical and mental aspects. They serve as benchmarks against which you can measure your progress over time.

What are the most popular Girls workouts?

Among the “girls,” there are a few who have really stood out, whether it's because of their toughness, their popularity, or the stories behind them. Let's take a closer look at the six most famous Girls Workouts.

Annie

Annie is known for its combination of cardio and core training, making it an excellent workout for beginners and advanced exercisers alike.

Workout structure:

• For time: 50-40-30-20-10 repetitions of double unders and sit-ups.

Tips:

• For double unders, a calm and controlled jumping technique is crucial. Focus on generating the rope rotations from your wrists and keep your jumps low and fast.

• When doing sit-ups, it is important to minimize momentum and instead actively use your core muscles to pull yourself up. An AbMat can help support your back and make the movement more efficient.

Fran

Fran is one of the shortest but most intense workouts among the “Girls,” known for its combination of weightlifting and gymnastics.

Workout structure:

• For time: 21-15-9 reps of thrusters (43 kg for men, 29 kg for women) and pull-ups.

Tips:

• When doing thrusters, make sure you maintain good body tension in the lower position (squat) and press the barbell overhead in one fluid motion.

• For pull-ups, it is recommended to use the kipping technique, if possible, to make the movement more efficient and save energy.

Helen

Helen combines running, kettlebell swings, and pull-ups in a workout that tests endurance, strength, and speed.

Workout structure:

• Three rounds for time: 400-meter run, 21 kettlebell swings (24 kg for men, 16 kg for women), 12 pull-ups.

Tips:

• When running, you should find a steady pace that you can maintain for all three rounds without overexerting yourself.

• When doing kettlebell swings, it is important to use your hip movement to move the kettlebell efficiently and with as little effort as possible.

• For pull-ups, similar to Fran, the kipping technique can help you be faster and more efficient.

Karen

Karen is a real mindf*ck workout: it's just you and the wall ball. Strength endurance and mental toughness are what make this workout so special.

Workout structure:

• 150 wall ball shots for time (9 kg for men, 6 kg for women).

Tips:

• Divide the workout into smaller sets to ensure constant movement. This will help you avoid fatigue early on.

• Make sure you are in a deep but efficient squat position and use the upward movement to throw the ball powerfully.

• Keep your eyes forward and on the ball to improve the accuracy and efficiency of your throws.

Grace

Grace is a short but intense workout that combines speed and technique with weightlifting.

Workout structure:

• 30 clean and jerks for time (61 kg for men, 43 kg for women).

Tips:

• Focus on clean technique with every lift to conserve energy and avoid injury.

• Use your legs during the jerk to maximize the momentum for pushing the barbell upward.

• Organize your workout so that you start with larger sets and move on to single reps toward the end, if necessary.

Diane

Diane combines heavy weightlifting with challenging gymnastics, testing both your strength and flexibility.

Workout structure:

• Time: 21-15-9 reps of deadlifts (102 kg for men, 70 kg for women) and handstand push-ups.

Tips:

• Keep your back straight during deadlifts and use your legs to prevent injury.

• For handstand push-ups, practice wall kicks and work on shoulder stability to enable efficient movement.

• Pause if necessary, but it is best to choose a sustainable pace.

The Girls for Beginners

Although CrossFit Girls workouts are known for their intensity and challenge, there are ways you can approach them as a beginner without feeling overwhelmed.

• Scaling and modification: Scaling is an essential part of CrossFit and allows beginners to adapt to the intensity and technical requirements of the workouts. For example, if you can't do double unders yet, you can do single unders in Annie or use lighter wall balls for Karen.

• Focus on form: Proper technique is crucial to avoiding injury and maximizing the efficiency of your movements. As a beginner, you should focus on perfecting your form for each exercise before increasing the intensity or weight.

• Slow progress: Fitness is a long-term investment. Don't be discouraged if progress seems slow. Regular training and patience are key to your steady improvement.

The role of The Girls in the development of CrossFit

Since their introduction, “The Girls” have played a central role in the evolution and popularization of CrossFit. The benchmark workouts are not only tests of individual fitness, but have also contributed significantly to shaping CrossFit as a brand and community. They symbolize the versatility, intensity, and community that characterize CrossFit.

Setting uniform standards

The Girls have helped set uniform standards for performance and success in the CrossFit world. By providing specific workouts with defined requirements, they enable athletes worldwide to objectively measure and compare their progress. These benchmark workouts offer clear goals and promote healthy competition, both with yourself and with others.

Promoting community building

CrossFit has always placed a strong emphasis on community, and “The Girls” play an important role in this. By offering shared challenges, they create a sense of connection and solidarity among athletes. The shared experience of pushing through these demanding workouts creates a deep bond that extends beyond the walls of a box.

Marketing and branding

The Girls have also contributed significantly to CrossFit's marketing strategy. Their memorable names and associated stories have created a strong brand that is easy to communicate and remember. They attract attention and arouse curiosity among potential new members, while motivating and engaging existing members.

Evolution of training

The introduction of “The Girls” has also influenced the way CrossFit training is designed and conducted. Coaches and athletes are encouraged to develop training plans that are not only focused on passing these benchmarks, but also on balanced development of all areas of fitness. This has led to a more innovative and scientific approach to program design.

Impact on the CrossFit Games

“The Girls” have also had a significant impact on the CrossFit Games, the annual highlight of the CrossFit season. They often serve as events within the Games, further cementing their role as a benchmark for elite athletes' fitness. Their presence at the CrossFit Games underscores their importance within the sport and provides a platform for athletes to showcase their extraordinary abilities.

Future outlook

As CrossFit continues to grow and evolve, “The Girls” will undoubtedly play a central role in this evolution. They will continue to serve as benchmarks to inspire athletes to push their limits. At the same time, it is to be expected that they will adapt and evolve to keep pace with developments in the fitness sector.

The Girls: More than just CrossFit workouts

The “CrossFit Girls” are more than just workouts; they are milestones on the path to fitness. They offer clear goals, motivate you to achieve personal bests, and promote a lifelong relationship with health and fitness.

These workouts offer an exciting challenge and the opportunity to grow in a supportive community, especially for beginners. With the right attitude, preparation, and support, anyone can successfully master the “CrossFit Girls” and take their fitness to a new level—including you!