CrossFit is built on intensity, community, and pushing limits. It is fast paced, empowering, and often deeply motivating. But for some women, there is a quiet struggle happening alongside the PRs and high fives.
Leaking during double unders, box jumps, heavy lifts, or high rep workouts is more common than most people talk about. And because CrossFit culture values grit and toughness, it can feel easier to stay silent than to ask questions.
If you have experienced leakage during a workout, it does not mean you are weak, unfit, or doing something wrong. It usually means your pelvic floor is working extremely hard and may need better support, coordination, or recovery.
You do not have to choose between intensity and pelvic health.
CrossFit Culture and Silent Struggles
CrossFit celebrates showing up, working hard, and pushing through discomfort. While that mindset can be empowering, it can also make it difficult to acknowledge when something feels off.
Incontinence is often brushed aside as normal after childbirth or as something that “just happens” during high intensity workouts. Many women assume everyone else is dealing with it too, or that it is simply the cost of training hard.
The reality is that leakage during workouts is common, but it is also a sign that the pelvic floor may be overloaded. Ignoring it or pushing harder does not usually solve the problem. Understanding what is happening does.
Movements Most Likely to Trigger Leaks
Certain CrossFit movements tend to create more pelvic floor demand than others. High impact exercises such as box jumps, double unders, and running intervals repeatedly load the pelvic floor with rapid force.
Heavy lifts, especially when paired with breath holding or aggressive bracing, can also increase pressure through the core. Olympic lifts, wall balls, and burpees combine speed, load, and impact, which can make coordination more challenging.
It is not that these movements are bad. It is that they require the pelvic floor to respond quickly and repeatedly. When fatigue sets in or pressure is not well managed, leakage is more likely to happen.
Fatigue and Coordination Breakdown
CrossFit workouts are often structured around intensity and time. As heart rate rises and muscles fatigue, coordination can start to slip.
The pelvic floor is no exception. It relies on timing and responsiveness. When you are fresh, it may manage pressure well. As fatigue builds, it may struggle to keep up with rapid transitions, heavy loads, or repeated jumps.
Breath holding during max effort lifts or rushing through reps can also increase downward pressure. Over time, constantly bracing without allowing full release can make it harder for the pelvic floor to respond dynamically.
For many women, leakage appears late in a workout rather than at the beginning. That pattern often reflects fatigue rather than weakness.
How to Scale Workouts Safely
Scaling is a core part of CrossFit, and pelvic health is a valid reason to use it.
Scaling does not mean stepping back from strength. It can mean adjusting impact, modifying volume, or pacing intensity so the pelvic floor has space to adapt.
For example, you might swap double unders for single unders or reduce box jump height. You might focus on controlled breathing during heavy lifts instead of maximal bracing. You might choose to build strength gradually rather than chasing intensity every session.
Adding focused strength work for the hips, glutes, and deep core can also reduce strain on the pelvic floor. When these muscle groups share the load, the pelvic floor does not have to absorb everything on its own.
Some athletes find that pelvic floor training tools improve awareness and coordination, especially when used alongside functional movement. Supportive, leak resistant gear can also provide confidence while you work on longer term solutions.
You Can Train Hard and Care for Your Pelvic Health
CrossFit is about building capacity, not ignoring signals from your body.
Leaking is not a personal failure. It is information. With thoughtful adjustments and supportive training, many women continue CrossFit while reducing leaks and rebuilding confidence.
You deserve to feel strong and supported at the same time.
Frequently Asked Questions
Is CrossFit good for the pelvic floor?
CrossFit can support pelvic health when approached thoughtfully. Strength training can be beneficial, but high impact and high intensity movements require good pressure management and coordination. With proper scaling and recovery, many women train safely.
Is CrossFit worse for the pelvic floor than running?
Both CrossFit and running place significant demand on the pelvic floor. CrossFit often combines impact, load, and intensity in a short period of time, which can increase pressure. The key factor is how well the body manages that demand rather than the sport itself.
Can CrossFit cause stress urinary incontinence?
CrossFit does not directly cause stress urinary incontinence, but high intensity and high impact training can expose underlying coordination or overload issues in the pelvic floor. Leaking is usually a sign that the system needs better support, not that damage has occurred.
