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Crossfit Workout Plan
Start Plan (PRO)

Crossfit Workout Plan

4 Weeks / 5 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight
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CrossFit Deadlift Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Running   Video icon
00:05:00 None
Push-Up   Video icon
4 15 None
4 15 None
4 15 01:00
6 5 01:00
Running   Video icon
1.20 miles -- None

Notes:

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.

CrossFit Burpee Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
4 15 None
Push-Up   Video icon
4 15 None
Squat   Video icon
4 15 01:00
8 7 None
8 10 01:00
1 00:01:00 None

Notes:

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.

CrossFit Goblet Squat Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Push-Up   Video icon
4 15 None
Pull-Up   Video icon
4 8 01:00
1 150 None
1 150 01:00
Running   Video icon
1.00 miles -- None

Notes:

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.

CrossFit Military Press Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Push-Up   Video icon
1 50 None
Squat   Video icon
1 100 None
1 150 01:00
10 2 01:00
1 30 01:00

Notes:

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.

CrossFit Circuit Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Pull-Up   Video icon
10 5 None
Push-Up   Video icon
10 10 None
Squat   Video icon
10 15 None

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Traps blue Forearms blue Quads blue Calves blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Hamstrings blue Shoulders blue Abs blue Triceps blue Hamstrings orange Quads orange Chest orange Abs orange

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