CrossFit Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings

Workout Summary

For anyone interested in a high-intensity, effective workout, it's hard to beat Crossfit training. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, ... more

For anyone interested in a high-intensity, effective workout, it's hard to beat Crossfit training. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed.

Home Crossfit Workouts

Crossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout.

This Crossfit workout plan uses bodyweight exercises, supplemented with kettlebells, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you.

Crossfit Workouts for Women

There is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual.

Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women.

Crossfit Total Workout

This Crossfit routine is a thirty day plan for intermediate level exercisers. Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates.

Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety.

The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth.

Crossfit Training Program

This Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal.

Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, deadlifts and v-ups. Each workout, however, touches on all aspects of fitness. That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness.

Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before.

A Total Crossfit Workout Program

The Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass. Those changes won't be fully operational in someone running on junk food and caffeine.

Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit Workout Plan today!

CrossFit Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings
CrossFit Workout Plan

CrossFit Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings

Workout Summary

For anyone interested in a high-intensity, effective workout, it's hard to beat Crossfit training. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, ... more

For anyone interested in a high-intensity, effective workout, it's hard to beat Crossfit training. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed.

Home Crossfit Workouts

Crossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout.

This Crossfit workout plan uses bodyweight exercises, supplemented with kettlebells, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you.

Crossfit Workouts for Women

There is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual.

Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women.

Crossfit Total Workout

This Crossfit routine is a thirty day plan for intermediate level exercisers. Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates.

Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety.

The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth.

Crossfit Training Program

This Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal.

Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, deadlifts and v-ups. Each workout, however, touches on all aspects of fitness. That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness.

Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before.

A Total Crossfit Workout Program

The Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass. Those changes won't be fully operational in someone running on junk food and caffeine.

Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit Workout Plan today!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Squat Rack
  • Weight Plates
  • Kettlebells
  • Exercise Mat
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Intermediate
6 sets, 5 reps, 01:00 rest
6 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
1.20 <span>mi</span> ,
-- 1.20 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With deadlifts, you are going to start with 50% of your max and go up 20% each set. If you start with 150lbs on your first set, 20% of 150lbs is 30lbs. You are therefore going to add 30lbs on each set.

Hold the weight at the top of each lift for 5 seconds before going back down. Take as much time as you need in between each set. If you can't get the weight 5 times, go back to the previous weight.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
8 sets, 7 reps
8 -- --:--:-- 7 -- --:--
Default
Chest / Intermediate
8 sets, 10 reps, 01:00 rest
8 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the military press and burpees, you are going to go for a minute straight. You are going to do 7 military presses, then immediately drop down and do burpees for the rest of the minute. A good goal to aim for is 8-10 burpees.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
1 sets, 150 reps
1 -- --:--:-- 150 -- --:--
Default
Abs / Intermediate
1 sets, 150 reps, 01:00 rest
1 -- --:--:-- 150 -- 01:00
Default
Quads / Beginner
1.00 <span>mi</span> ,
-- 1.00 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can mix up between the goblet squat and weighted sit up however you want. All you have to do is get a 150 reps of each exercise, and you are trying to get it done in the fastest time possible.

Goblet squat weight: men 45 lbs, women 36 lbs. Weighted Sit-up: men 20 lbs, women 15 lbs.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 50 reps
1 -- --:--:-- 50 -- --:--
Default
Quads / Beginner
1 sets, 100 reps
1 -- --:--:-- 100 -- --:--
Default
Quads / Beginner
1 sets, 150 reps, 01:00 rest
1 -- --:--:-- 150 -- 01:00
Default
Shoulders / Beginner
10 sets, 2 reps, 01:00 rest
10 -- --:--:-- 2 -- 01:00
Default
Chest / Intermediate
1 sets, 30 reps, 01:00 rest
1 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can break up the push-ups, squats, and jumping jacks any way you want. You just need to get all the reps in.

For the military press, you are going to start with an empty bar and add weight each set. Try to get a new max weight.

For the burpees, you are going to see how many you can get in 5 minutes. A good goal to shoot for is around 30.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
10 sets, 5 reps
10 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
10 sets, 15 reps
10 -- --:--:-- 15 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You have 20 minutes to see how many times you can complete this circuit all the way through.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Intermediate
6 sets, 5 reps, 01:00 rest
6 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
1.20 <span>mi</span> ,
-- 1.20 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With deadlifts, you are going to start with 50% of your max and go up 20% each set. If you start with 150lbs on your first set, 20% of 150lbs is 30lbs. You are therefore going to add 30lbs on each set.

Hold the weight at the top of each lift for 5 seconds before going back down. Take as much time as you need in between each set. If you can't get the weight 5 times, go back to the previous weight.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
8 sets, 7 reps
8 -- --:--:-- 7 -- --:--
Default
Chest / Intermediate
8 sets, 10 reps, 01:00 rest
8 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the military press and burpees, you are going to go for a minute straight. You are going to do 7 military presses, then immediately drop down and do burpees for the rest of the minute. A good goal to aim for is 8-10 burpees.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
1 sets, 150 reps
1 -- --:--:-- 150 -- --:--
Default
Abs / Intermediate
1 sets, 150 reps, 01:00 rest
1 -- --:--:-- 150 -- 01:00
Default
Quads / Beginner
1.00 <span>mi</span> ,
-- 1.00 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can mix up between the goblet squat and weighted sit up however you want. All you have to do is get a 150 reps of each exercise, and you are trying to get it done in the fastest time possible.

Goblet squat weight: men 45 lbs, women 36 lbs. Weighted Sit-up: men 20 lbs, women 15 lbs.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 50 reps
1 -- --:--:-- 50 -- --:--
Default
Quads / Beginner
1 sets, 100 reps
1 -- --:--:-- 100 -- --:--
Default
Quads / Beginner
1 sets, 150 reps, 01:00 rest
1 -- --:--:-- 150 -- 01:00
Default
Shoulders / Beginner
10 sets, 2 reps, 01:00 rest
10 -- --:--:-- 2 -- 01:00
Default
Chest / Intermediate
1 sets, 30 reps, 01:00 rest
1 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can break up the push-ups, squats, and jumping jacks any way you want. You just need to get all the reps in.

For the military press, you are going to start with an empty bar and add weight each set. Try to get a new max weight.

For the burpees, you are going to see how many you can get in 5 minutes. A good goal to shoot for is around 30.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
10 sets, 5 reps
10 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
10 sets, 15 reps
10 -- --:--:-- 15 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You have 20 minutes to see how many times you can complete this circuit all the way through.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Intermediate
6 sets, 5 reps, 01:00 rest
6 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
1.20 <span>mi</span> ,
-- 1.20 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With deadlifts, you are going to start with 50% of your max and go up 20% each set. If you start with 150lbs on your first set, 20% of 150lbs is 30lbs. You are therefore going to add 30lbs on each set.

Hold the weight at the top of each lift for 5 seconds before going back down. Take as much time as you need in between each set. If you can't get the weight 5 times, go back to the previous weight.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
8 sets, 7 reps
8 -- --:--:-- 7 -- --:--
Default
Chest / Intermediate
8 sets, 10 reps, 01:00 rest
8 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the military press and burpees, you are going to go for a minute straight. You are going to do 7 military presses, then immediately drop down and do burpees for the rest of the minute. A good goal to aim for is 8-10 burpees.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
1 sets, 150 reps
1 -- --:--:-- 150 -- --:--
Default
Abs / Intermediate
1 sets, 150 reps, 01:00 rest
1 -- --:--:-- 150 -- 01:00
Default
Quads / Beginner
1.00 <span>mi</span> ,
-- 1.00 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can mix up between the goblet squat and weighted sit up however you want. All you have to do is get a 150 reps of each exercise, and you are trying to get it done in the fastest time possible.

Goblet squat weight: men 45 lbs, women 36 lbs. Weighted Sit-up: men 20 lbs, women 15 lbs.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 50 reps
1 -- --:--:-- 50 -- --:--
Default
Quads / Beginner
1 sets, 100 reps
1 -- --:--:-- 100 -- --:--
Default
Quads / Beginner
1 sets, 150 reps, 01:00 rest
1 -- --:--:-- 150 -- 01:00
Default
Shoulders / Beginner
10 sets, 2 reps, 01:00 rest
10 -- --:--:-- 2 -- 01:00
Default
Chest / Intermediate
1 sets, 30 reps, 01:00 rest
1 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can break up the push-ups, squats, and jumping jacks any way you want. You just need to get all the reps in.

For the military press, you are going to start with an empty bar and add weight each set. Try to get a new max weight.

For the burpees, you are going to see how many you can get in 5 minutes. A good goal to shoot for is around 30.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
10 sets, 5 reps
10 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
10 sets, 15 reps
10 -- --:--:-- 15 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You have 20 minutes to see how many times you can complete this circuit all the way through.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Intermediate
6 sets, 5 reps, 01:00 rest
6 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
1.20 <span>mi</span> ,
-- 1.20 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With deadlifts, you are going to start with 50% of your max and go up 20% each set. If you start with 150lbs on your first set, 20% of 150lbs is 30lbs. You are therefore going to add 30lbs on each set.

Hold the weight at the top of each lift for 5 seconds before going back down. Take as much time as you need in between each set. If you can't get the weight 5 times, go back to the previous weight.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
8 sets, 7 reps
8 -- --:--:-- 7 -- --:--
Default
Chest / Intermediate
8 sets, 10 reps, 01:00 rest
8 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 00:02:00
3 -- 00:02:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the military press and burpees, you are going to go for a minute straight. You are going to do 7 military presses, then immediately drop down and do burpees for the rest of the minute. A good goal to aim for is 8-10 burpees.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
1 sets, 150 reps
1 -- --:--:-- 150 -- --:--
Default
Abs / Intermediate
1 sets, 150 reps, 01:00 rest
1 -- --:--:-- 150 -- 01:00
Default
Quads / Beginner
1.00 <span>mi</span> ,
-- 1.00 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can mix up between the goblet squat and weighted sit up however you want. All you have to do is get a 150 reps of each exercise, and you are trying to get it done in the fastest time possible.

Goblet squat weight: men 45 lbs, women 36 lbs. Weighted Sit-up: men 20 lbs, women 15 lbs.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 50 reps
1 -- --:--:-- 50 -- --:--
Default
Quads / Beginner
1 sets, 100 reps
1 -- --:--:-- 100 -- --:--
Default
Quads / Beginner
1 sets, 150 reps, 01:00 rest
1 -- --:--:-- 150 -- 01:00
Default
Shoulders / Beginner
10 sets, 2 reps, 01:00 rest
10 -- --:--:-- 2 -- 01:00
Default
Chest / Intermediate
1 sets, 30 reps, 01:00 rest
1 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You can break up the push-ups, squats, and jumping jacks any way you want. You just need to get all the reps in.

For the military press, you are going to start with an empty bar and add weight each set. Try to get a new max weight.

For the burpees, you are going to see how many you can get in 5 minutes. A good goal to shoot for is around 30.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
10 sets, 5 reps
10 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
10 sets, 15 reps
10 -- --:--:-- 15 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

You have 20 minutes to see how many times you can complete this circuit all the way through.

CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.

This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Forearms secondary Calves secondary Triceps secondary Lower back secondary Biceps secondary Middle back secondary Hip flexors secondary Traps secondary Obliques secondary Outer thighs secondary Chest primary Lats primary Shoulders primary Quads primary Abs primary Hamstrings primary Glutes primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Squat Rack
  • Weight Plates
  • Kettlebells
  • Exercise Mat
Show All

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CrossFit Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Squat Rack
  • Weight Plates
  • Kettlebells
  • Exercise Mat
Show All