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The Ultimate 12 Week CrossFit Program (Free PDF)
We’re proud to announce our ultimate 12 week CrossFit Program that is designed to improve your cardiorespiratory capacity, stamina, endurance, and strength.
This program is for all fitness levels and abilities – beginners or advanced individuals alike. Whether you’re CrossFit-curious and thinking about joining or just want to get better at CrossFit in general, this workout plan is for you!
Jump to the program or download the free PDF using the link below:
12 Week CrossFit Program In a Nutshell
| Program style | CrossFit |
| Program duration | 12 weeks |
| WOD duration | 1 hour |
| Scheduling | 5 days a week |
| Goal | Increase strength and conditioning |
| Level | Beginners to advanced |
| Equipment needed | Barbell, bumper plates, pull up bar, kettlebells, dumbbells, rower, bike erg, ski erg, gymnastics rings, plyometrics box, medicine ball, ab mat, climbing rope, skipping rope, resistance bands, foam roller, parallette bars |
Will This Program Help me Build Muscle?
This CrossFit Workout Plan can definitely help you build muscle mass. Look at these buff dudes below.
The guy in the middle is Rich Froning, arguably the greatest CrossFitter to ever live, won the CrossFit Games 4 times in a row. The guy on the left, Matt Chan and the tank on the right, Jason Khalipa are also both seasoned CrossFit athletes.
Now, we’re not saying you’re going to end up looking like these dudes after 12 weeks, but you’d be developing the foundational skills and strength to be able to!
CrossFit incorporates a plethora of traditional and Olympic weightlifting methodologies as part of its training as well as plenty of bodyweight and calisthenics type exercises that all lead to muscle gains and lean bulk.
Although this program is only for 12 weeks, you will notice a difference in your body composition by the end of it. Treat this workout plan as a stepping stone for you to take up CrossFit beyond this program so that you to take your muscle gains to the next level!
Can Beginners Do This Program?
Yes of course! This CrossFit program is for beginners as much as it is for seasoned CrossFit athletes.
We understand that not everyone will be at the same level of abilities. And it’s the reason why CrossFit is so awesome – it’s inclusive of everyone regardless of fitness levels.
If you’re a beginner and feel like some of the WODs in this program might be a little overwhelming, by all means, scale it! This just means modifying aspects of the workout to suit your current abilities. Examples include:
- Lowering the prescribed weights. If you can’t deadlift 100kg, change it to a weight you can deadlift.
- Lowering the number of required reps. If you can’t do 100 air squats, then do 50.
- Scaling the movement. If you can’t do a handstand push up, then do pike push ups instead.
There are no WODs in this CrossFit program that a beginner cannot do.
So, we encourage you to please scale the workouts if needed to take full advantage of the program’s benefits. We would prefer that you did not miss any of the workout days if possible.
Program Structure
When devising this 12 week program, we found it imperative that we preserve the fundamental trait that makes the discipline of CrossFit so unique: constantly varied functional movements done at high intensity. At the same time we also wanted to make sure that the workouts we program all satisfy the following criteria:
- Promotes new skill development
- Combines multiple exercise modalities
- Includes technical movements, and
- Activates all 3 metabolic pathways
So we went back to the roots of CrossFit and obtained inspiration from the original CrossFit programming template[1]. This template not only embraces the criteria we listed above but also breaks down all CrossFit movements and groups them into 1 of 3 modalities:
- Gymnastics (G)
- Metabolic conditioning (M)
- Weightlifting (W)
In the CrossFit program we designed, we will be referring to these modalities as G, M, and W, respectively. Each modality on their own improves one’s fitness capabilities in different ways. But as a combination, they form a potent mix that will help increase agility, bodyweight control and coordination, cardio capacity, and strength and power.
If 12 weeks is too long for you, please check out our other CrossFit programs:
Movements Used in the Program
Below are the list of movements you will be performing as part of this 12 week program categorised into their respective modalities:
| Gymnastics | Metabolic Conditioning | Weightlifting |
|---|---|---|
| Air Squats Pull-ups Push-ups Dips Handstand Push-ups Rope Climbs Muscle-Ups Sit-ups V-ups Box Jumps Lunges Pistols Toes to bar | Run Bike Row Ski Double Unders Wall Balls Burpees | Back Squats Front Squats Overhead Squats Deadlifts Cleans Presses Snatches Clean and Jerks Medicine Ball Drills Kettlebell Swings Thrusters Deadlift High-pulls Man makers |
Program Scheduling
The scheduling used in this program will go by the 7-day week and will apply a 3-1-2-1 pattern. This means:
- 3 days on
- 1 day rest
- 2 days on
- 1 day rest
We split a two day rest after the 3rd and 6th days to break up the WODs because it’s important to allow time for rest and recovery.
The WOD formulated for each workout day will include 1, 2, or 3 movements from each modality and will be run in various formats that include: Tabata, EMOM, RFT, and AMRAP, just to name a few.
The entire program will run for 12 straight weeks and broken up into 3-week blocks where each subsequent block is progressively more difficult than the previous.
| Program Block | Week | Difficulty Level | Comments |
|---|---|---|---|
| Block 1 | 1-3 | 1 | Will only involve simple movements |
| Block 2 | 4-6 | 2 | WODs become more intense |
| Block 3 | 7-9 | 3 | Includes Olympic weightlifting with barbell |
| Block 4 | 10-12 | 4 | Includes more advanced movements like muscle ups |
Each 3-week block will look like this:
| Day | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
|---|---|---|---|---|---|---|---|
| Wk 1 | W | M G | W M G | REST | W M | G | REST |
| Wk 2 | M | G W | M G W | REST | M G | W | REST |
| Wk 3 | G | W M | G W M | REST | G W | M | REST |
The weekly WOD schedule is structured as follows:
- The first and sixth day of each week will involve a movement from a single modality.
- The second and fifth days of each week will consist of two movements each from a different modality.
- The third day will consist of three movements each from a different modality.
We believe that this workout structure and varied combination of modalities will allow for maximum intensity without overtraining the body as well as provide a perfect blend of skill, strength, and conditioning.
The daily workout will consist of the following elements in chronological order:
- Warm up. Gets the blood pumping and stimulates the muscles in anticipation for the grilling it’s about to receive! We provide specific warm up exercises tailored for the movements to be performed on the day.
- Mobility. Prepares the muscles that are going to be utilised for the movements to be performed in the workouts so that range of motion is maximised and risk of injury is minimised.
- Strength/skills. Focuses on exercises that will help complement the upcoming WOD.
- WOD. The main workout that implements the scheduled modalities for that day. This will be intense but the previous phases would have prepared you well to allow you to perform at your best.
- Cool down. Helps take your heart rate back down to normal and usually involves stretching.
All of these elements work together to facilitate and complement the targeted modalities for that day.
Can I Scale the WODs in this Workout Plan?
Yes of course! Not everyone will be at the same level of abilities and we would prefer that you did not miss any of the workout days if possible.
That’s why we encourage you to scale the workouts if needed to take full advantage of the program’s benefits.
The 12 Week CrossFit Program
Block 1
Week 1
Day 1 (W)
| Warmup | Run 400m |
| Mobility | Banded kneeling lat stretch |
| Skill/strength | Barbell upright rows 5 x 8 reps (build up in weight if capable) |
| WOD | EMOM 10 mins 5 KB swings (53# / 35#) 5 Goblet squats |
| Cooldown | Floor lat stretch |
| Equipment | Resistance band, barbell, bumper plates |
Day 2 (M,G)
| Warmup | Bike 20 cals |
| Mobility | Roll out quads with foam roller |
| Skill/strength | Dumbbell lunges 5 x 5 reps (each leg) (build up in weight if capable) |
| WOD | 7 min AMRAP 8 Wall balls (20# / 14#) 12 Overhead plate lunges (total) (25# / 15#) |
| Cooldown | Couch stretch |
| Equipment | Bike, dumbbells, wall ball, bumper plates, foam roller |
Day 3 (W,M,G)
| Warmup | Row 20 cals |
| Mobility | Standing hamstring stretch |
| Skill/strength | Deadlift 5 x 5 reps (build up in weight if capable) |
| WOD | 5 Rounds for time 5 Deadlifts (135# / 95#) 10 Burpees 15 Box jumps (24″ / 20″) |
| Cooldown | Hurdle stretch |
| Equipment | Rower, barbell, plyo box, bumper plates |
Day 4 (REST)
Day 5 (W,M)
| Warmup | Ski 20 cals 50 single skips |
| Mobility | 20 shoulder dislocates Barbell front rack stretch |
| Skill/strength | Front Squat 5 x 5 reps (build up in weight if capable) |
| WOD | 5 Rounds 5 Front Squats (110# / 75#) 200m sprint Rest 1 min |
| Cooldown | Couch stretch |
| Equipment | Ski erg, skipping rope, broomstick, barbell, bumper plates |
Day 6 (G)
| Warmup | Run 200m Row 200m |
| Mobility | Banded overhead lat stretch |
| Skill/strength | Strict pull ups 5 x 5 reps (scale with bands if necessary) |
| WOD | 3 Rounds Max effort kipping pull ups Rest 1 min |
| Cooldown | Wall lat stretch |
| Equipment | Rower, resistance band, pull up bar |
Day 7 (REST)
Week 2
Day 1 (M)
| Warmup | Row 200m |
| Mobility | Spiderman with thoracic rotation |
| Skill/strength | Dumbbell bent over row 5 x 8 reps (build up in weight if capable) |
| WOD | 5 Rounds Max effort 250m row Rest 2 min |
| Cooldown | Slow 400m on bike |
| Equipment | Rower, dumbbells, bike |
Day 2 (G,W)
| Warmup | 100 single skips |
| Mobility | Roll out triceps |
| Skill/strength | Ring dips 3 x 8 reps |
| WOD | 4 Rounds for time 10 Push ups 10 Deadlifts (95# / 65#) |
| Cooldown | Spine lumber twist stretch |
| Equipment | Skipping rope, rings, barbell, bumper plates |
Day 3 (M,G,W)
| Warmup | 50 Air squats 200m run |
| Mobility | Roll out quads |
| Skill/strength | Back Squat 5 x 8 reps (build up in weight if capable) |
| WOD | For time 100 KB Sumo high pulls (44# / 26#) 50 burpees 50 wall balls |
| Cooldown | Pigeon stretch Couch Stretch |
| Equipment | Foam roller, barbell, bumper plates, kettlebell, wall ball |
Day 4 (REST)
Day 5 (M,G)
| Warmup | Run 400m |
| Mobility | Roll out calves |
| Skill/strength | Tabata hollow rocks |
| WOD | 50-40-30-20-10 Double unders Sit ups |
| Cooldown | Standing wall calf stretch |
| Equipment | Skipping rope, rings, barbell, bumper plates |
Day 6 (W)
| Warmup | 10 Kip swings 20 Shoulder dislocates |
| Mobility | Roll out triceps |
| Skill/strength | Snatch grip deadlift 5 x 5 reps (build up in weight if capable) |
| WOD | 5 Rounds 20 DB snatches Rest 2 min |
| Cooldown | Spine lumber twist stretch |
| Equipment | Broomstick, foam, roller, pull up bar, barbell, bumper plates, dumbbell |
Day 7 (REST)
Week 3
Day 1 (G)
| Warmup | 20 Shoulder dislocates Run 400m |
| Mobility | Roll out lats |
| Skill/strength | Push press 5 x 8 reps (build up in weight if capable) |
| WOD | 7 Rounds 5 Handstand push ups Rest 1 min |
| Cooldown | Kneeling lat stretch Downward dog hold |
| Equipment | Broomstick, foam roller, barbell, bumper plates |
Day 2 (W,M)
| Warmup | 50m Crab walk 15 Squat thrusts |
| Mobility | Roll out triceps Wall chest stretch |
| Skill/strength | Weighted dips 5 x 5 reps (build up in weight if capable) |
| WOD | 3 Rounds for time 10 Bench press (90# / 65#) 30 Wall balls |
| Cooldown | Standing quad stretch Downward dog hold |
| Equipment | Pull up bar, broomstick, foam roller, barbell, bumper plates, bench, wall ball |
Day 3 (G,W,M)
| Warmup | 20 Air squats 20 Scap pull ups |
| Mobility | Roll out quads & lats |
| Skill/strength | Weighted pull ups 5 x 5 reps (build up in weight if capable) |
| WOD | 4 min AMRAP 7 Wall balls 7 KB swings 7 Push ups Rest 1 min, then into 3 min AMRAP 8 KB Sumo deadlift high pulls (53# / 35#) 4 Pull ups 2 Burpees |
| Cooldown | Couch stretch Wall lat stretch |
| Equipment | Pull up bar, weight belt, foam roller, wall ball, kettlebell |
Day 4 (REST)
Day 5 (G,W)
| Warmup | 400m 20 Scap pull ups 10 Wall squats |
| Mobility | Roll out triceps & lats Banded overhead lat stretch |
| Skill/strength | Spend 20 min to find 1RM Bench press |
| WOD | 12 min ascending ladder AMRAP 3 Power cleans 3 Jumping pull ups 6 Power cleans 6 Jumping pull ups 9 Power cleans 9 Jumping pull ups etc… |
| Cooldown | Standing quad stretch Banded lat stretch |
| Equipment | Pull up bar, foam roller, barbell, bumper plates |
Day 6 (M)
| Warmup | 2 Rounds 200m Run 20m Walking lunges |
| Mobility | Roll out hamstrings & calves Standing hamstring stretch |
| Skill/strength | Ring rows 5 x 10 reps (as horizontal as possible) |
| WOD | 10 Rounds 100m Sprint Rest 30 sec |
| Cooldown | Hurdle hamstring stretch Wall calf stretch |
| Equipment | Rings |
Day 7 (REST)
Block 2
Week 4
Day 1 (W)
| Warmup | Bike 10 cals Row 10 cals |
| Mobility | Roll out quads |
| Skill/strength | Back squat 4 x 10 reps (build up in weight if capable) |
| WOD | 5 Rounds for time 10 Front squats (135# / 95#) 15 KB swings (53# / 35#) |
| Cooldown | Couch stretch |
| Equipment | Assault bike, rower, foam roller, barbell, bumper plates, kettlebell |
Day 2 (M,G)
| Warmup | Ski 20 cals 20 burpees |
| Mobility | Roll out quads with foam roller |
| Skill/strength | Front squat 4 x 10 reps (build up in weight if capable) |
| WOD | 10 min AMRAP 200m run 24 Sit ups 10 Push ups |
| Cooldown | Couch stretch |
| Equipment | Bike, dumbbells, wall ball, bumper plates, foam roller |
Day 3 (W,M,G)
| Warmup | Row 20 cals |
| Mobility | Standing hamstring stretch |
| Skill/strength | 15 min EMOM Min 1 – 10 Ring dips Min 2 – 10 push ups Min 3 – 7 KB push press (each arm) |
| WOD | 12 min AMRAP 1 Rope climb 2 Power cleans (135# / 95#) 10 Burpees 15 Box jumps (24″ / 20″) |
| Cooldown | Hurdle stretch |
| Equipment | Rower, barbell, plyobox, bumper plates |
Day 4 (REST)
Day 5 (W,M)
| Warmup | Ski 20 cals 50 single skips |
| Mobility | 20 shoulder dislocates Barbell front rack stretch |
| Skill/strength | Strict press 5 x 5 reps (build up in weight if capable) |
| WOD | For time 15 Push presses (110# / 65#) 200 m run 10 KB swings 400 m run 10 KB swings (53# / 35#) 200 m run 15 Clean and jerks (135# / 95#) |
| Cooldown | Couch stretch |
| Equipment | Ski erg, skipping rope, broomstick, barbell, bumper plates |
Day 6 (G)
| Warmup | Run 200m Row 200m |
| Mobility | Banded overhead lat stretch |
| Skill/strength | Spend 12 mins Bar muscle up practice |
| WOD | For time 100 Pull ups (10 push ups every 2 mins) |
| Cooldown | Wall lat stretch |
| Equipment | Rower, resistance band, pull up bar |
Day 7 (REST)
Week 5
Day 1 (M)
| Warmup | Ski 200m 100 single skips |
| Mobility | Spiderman with thoracic rotation |
| Skill/strength | 20 min to find 1RM Deadlift |
| WOD | For time 100 Double unders 800m walk with plate over head (45# / 35#) 200m walk with 2 plates in pinch grip (35# / 25#) 400m walk with plate over head 200m walk with 2 plates in pinch grip 100 Double unders |
| Cooldown | Roll out calves |
| Equipment | Ski erg, skipping rope, barbell, bumper plates, foam roller |
Day 2 (G,W)
| Warmup | 100 single skips |
| Mobility | Roll out lats and triceps |
| Skill/strength | Bench press 3 x 8 reps |
| WOD | For time 21-15-9 Cleans (135# / 95#) Ring dips |
| Cooldown | Roll out lats and triceps Spine lumber twist stretch |
| Equipment | Skipping rope, rings, barbell, bumper plates |
Day 3 (M,G,W)
| Warmup | 50 Air squats 200m run |
| Mobility | Roll out quads |
| Skill/strength | 3-3-2-2-1-1 (12 min time cap) Deadlift (build up in weight) and then 3 Rounds Max effort Deadlifts @ 80% of highest weight` from above |
| WOD | AMRAP 15 mins 30 Double unders 40 Air squats 10 DB snatches (50# / 35#) |
| Cooldown | Pigeon stretch Couch Stretch |
| Equipment | Foam roller, skipping rope, dumbbells |
Day 4 (REST)
Day 5 (M,G)
| Warmup | Run 400m |
| Mobility | Roll out calves |
| Skill/strength | Tabata Hollow rocks Burpees Push ups |
| WOD | 4 Rounds 10 Sumo deadlift high pulls (110# / 95#) 400m Run |
| Cooldown | Standing wall calf stretch |
| Equipment | Foam roller, barbell, bumper plates |
Day 6 (W)
| Warmup | 10 Kip swings 20 Shoulder dislocates |
| Mobility | Roll out triceps |
| Skill/strength | Back squat 5 x 5 reps (build up in weight if capable) |
| WOD | For time 30 DB snatches (50# / 35#) 30 KB swings (53# / 35#) 30 DB Thrusters |
| Cooldown | Spine lumber twist stretch |
| Equipment | Broomstick, foam, roller, barbell, bumper plates, dumbbell, kettlebell |
Day 7 (REST)
Week 6
Day 1 (G)
| Warmup | 20 Shoulder dislocates Run 400m |
| Mobility | Roll out lats |
| Skill/strength | Accumulate 3 min in L-sit and hand stand (may use wall) |
| WOD | For time 12-9-6-3 Handstand push ups Pull ups Toes to bar |
| Cooldown | Kneeling lat stretch Downward dog hold |
| Equipment | Broomstick, foam roller, pull up bar |
Day 2 (W,M)
| Warmup | 50m Crab walk 15 Squat thrusts |
| Mobility | Roll out quads Wall chest stretch |
| Skill/strength | Close grip bench press 5 x 10 reps (build up in weight if capable) |
| WOD | For time 5-10-15 Push press (95# / 65#) Push jerk Wall balls (x3 reps) |
| Cooldown | Standing quad stretch Downward dog hold |
| Equipment | Pull up bar, broomstick, foam roller, barbell, bumper plates, bench, wall ball |
Day 3 (G,W,M)
| Warmup | 400m run 20 Barbell good mornings |
| Mobility | Roll out hamstrings |
| Skill/strength | Ring pull ups with false grip 5 x 5 reps (weighted if capable) |
| WOD | 20 min AMRAP 400m Run 40 Deadlifts (135# / 95#) 30 Hand release push ups 20 Burpees 10 Toes to bar |
| Cooldown | Spine lumber twist stretch Roll out lats Wall chest stretch |
| Equipment | Foam roller, rings, barbell, bumper plates, pull up bar |
Day 4 (REST)
Day 5 (G,W)
| Warmup | Row 250m Ski 250m |
| Mobility | Roll out quads and triceps |
| Skill/strength | Bent over row 10 x 10 reps (build up in weight if capable) |
| WOD | 8 min AMRAP 9 Box jumps 9 Push presses (135# / 95#) 9 Ring dips |
| Cooldown | Couch stretch Wall lat stretch |
| Equipment | Rower, ski erg, foam roller, plyo box, rings, barbell, bumper plates |
Day 6 (M)
| Warmup | 400m Run 250m Row |
| Mobility | Roll out quads and calves |
| Skill/strength | Turkish get ups (with kettlebell) 5 x 5 each arm (build up in weight if capable) |
| WOD | 5 rounds (1 min on, 1 min off) 1st minute: Burpees to target 2nd minute: Jumping lunges with wall ball |
| Cooldown | Pigeon stretch Couch stretch |
| Equipment | Kettlebell, foam roller, wall ball |
Day 7 (REST)
Block 3
Week 7
Day 1 (W)
| Warmup | Bike 10 cals Row 10 cals |
| Mobility | Roll out quads and lats |
| Skill/strength | 4 Round complex of 4 Strict presses 3 Push presses 2 Push jerks 1 Split jerk (build up in weight if capable) |
| WOD | 5 Rounds for time 10 Push presses (110# / 80#) 10 Sumo deadlift high pulls 10 Hang power cleans |
| Cooldown | Couch stretch |
| Equipment | Assault bike, rower, foam roller, barbell, bumper plates |
Day 2 (M,G)
| Warmup | Ski 20 cals 20 kip swings |
| Mobility | Roll out lats and triceps |
| Skill/strength | Weighted pull ups 5 x 5 reps (build up in weight if capable) |
| WOD | 16 min AMRAP 5 Pull ups 10 Ring dips 15 Wall balls 20 Lunges |
| Cooldown | Standing quad stretch Wall lat stretch |
| Equipment | Ski, foam roller, weight belt, pull up bar, rings, wall ball |
Day 3 (W,M,G)
| Warmup | 400m Run 20 push ups |
| Mobility | Roll out triceps with barbell Roll out quads and calves with foam roller |
| Skill/strength | 4 Rounds Max Ring dips super set with… Max DB Bench presses |
| WOD | 3 Rounds 0:00-2:00 400 m run Max Double unders 2:00-3:00 KB Push jerks (20/16) 3:00-4:00 Push ups 4:00-5:00 Med ball cleans (rest 3 min between rounds) |
| Cooldown | Hurdle stretch Wall calf stretch |
| Equipment | Rower, rings, dumbbells, skipping rope, kettlebells, medicine ball |
Day 4 (REST)
Day 5 (W,M)
| Warmup | 20m crab walk 20 cal row |
| Mobility | 20 shoulder dislocates Barbell front rack stretch |
| Skill/strength | 10 Rounds Squat clean 4 Front rack lunges (build up in weight if capable) |
| WOD | For time 800m run 10 Power snatches (110# / 65#) 400m run 10 Power snatches 200m run 10 Thrusters 100m run 10 Thrusters |
| Cooldown | Couch stretch Supine twists |
| Equipment | Rower, broomstick, barbell, bumper plates |
Day 6 (G)
| Warmup | 20 Scap pull ups 20 Kip swings |
| Mobility | Banded overhead lat stretch |
| Skill/strength | 3 Rounds Max effort Pull ups |
| WOD | 8 min AMRAP 12 Handstand push ups 15 Pull ups |
| Cooldown | Wall lat stretch |
| Equipment | Resistance band, pull up bar |
Day 7 (REST)
Week 8
Day 1 (M)
| Warmup | 2 Rounds 20 Air squats 10 push ups |
| Mobility | Spiderman with thoracic rotation Standing quad stretch |
| Skill/strength | Hang power cleans 5 x 3 reps (build up in weight if capable) |
| WOD | 8 min AMRAP 30 Wall balls 20 Burpees |
| Cooldown | Pigeon stretch |
| Equipment | Barbell, bumper plates, wall ball |
Day 2 (G,W)
| Warmup | 250m Run 250m Row 250m Ski |
| Mobility | Roll out thoracic spine 20 shoulder dislocates |
| Skill/strength | Hang squat snatch 5 x 2 reps (build up in weight if capable) |
| WOD | For time 50 KB swings (28kg / 20kg) 40 Overhead squats (95# / 65#) 30 Hang power cleans 20 Pull ups 10 Toes to bar 20 Pull ups 30 Hang power cleans 40 Overhead squats 50 KB swings |
| Cooldown | Roll out lats and triceps Spine lumber twist stretch |
| Equipment | Rower, ski erg, broomstick, kettlebell, pull up bar, barbell, bumper plates |
Day 3 (M,G,W)
| Warmup | 50 Air squats 200m run |
| Mobility | Roll out quads and lats |
| Skill/strength | 4 Rounds Max strict pull ups super set with… 10-15 Bent over barbell rows |
| WOD | 12 min AMRAP 8 Power cleans (175# / 120#) 8 Toes to bar 8 Bar facing burpees |
| Cooldown | Pigeon stretch Couch Stretch |
| Equipment | Foam roller, pull up bar, barbell, bumper plates |
Day 4 (REST)
Day 5 (M,G)
| Warmup | Run 400m 15 KB Swings 20 KB Push presses (10 each arm) |
| Mobility | Roll out calves and lats |
| Skill/strength | Tabata Row Rest 3 mins then… Tabata Burpees |
| WOD | For time 100 Double unders 2 Handstand push ups 80 Double unders 4 Handstand push ups 60 Double unders 6 Handstand push ups 40 Double unders 8 Handstand push ups 20 Double unders 10 Handstand push ups |
| Cooldown | Standing wall calf stretch |
| Equipment | Kettlebell, foam roller, rower, skipping rope |
Day 6 (W)
| Warmup | 20 KB swings 20 Shoulder dislocates |
| Mobility | Roll out triceps Barbell front rack stretch |
| Skill/strength | EMOM 10 mins 2 Hang clusters (build up in weight if capable) |
| WOD | For time 30 Power snatches (95# / 65#) 30 KB swings (53# / 35#) 30 Thrusters |
| Cooldown | Spine lumber twist stretch |
| Equipment | Kettlebell, broomstick, foam, roller, barbell, bumper plates, dumbbell |
Day 7 (REST)
Week 9
Day 1 (G)
| Warmup | 20 Shoulder dislocates Run 400m |
| Mobility | Roll out lats and triceps |
| Skill/strength | EMOM 12 mins Min 1: 30 sec L-sit Min 2: 10-30 sec Isometric chin up hold |
| WOD | 3 Rounds for time 10 Ring dips 15 Hand release push ups 45 Ab mat sit ups |
| Cooldown | Kneeling lat stretch Downward dog hold |
| Equipment | Broomstick, foam roller, parallette bars, pull up bar, rings, ab mat |
Day 2 (W,M)
| Warmup | 50m Crab walk 15 Squat thrusts 250m Row |
| Mobility | Roll out quads Wall chest stretch |
| Skill/strength | Clean and jerk 3-3-2-2-1-1 (build up in weight if capable) |
| WOD | 3 Rounds 1 min at each station for max reps Front squats (65# / 50#) Assault bike Wall balls Row Push jerks (Rest 1 min in between rounds) |
| Cooldown | Standing quad stretch Downward dog hold |
| Equipment | Rower, foam roller, barbell, bumper plates, wall ball |
Day 3 (G,W,M)
| Warmup | 400m run 20 Barbell good mornings |
| Mobility | Roll out hamstrings and quads |
| Skill/strength | Ring push ups 5 x 10 reps |
| WOD | 3 Rounds for time 5 Deadlifts (265# / 175#) 10 Burpees over bar 20 Box jumps 30 Wall balls 40 Sit ups 30 Jumping lunges 20 Air squats 10 KB Sumo deadlift high pulls (45# / 20#) 5 Ring dips |
| Cooldown | Spine lumber twist stretch Roll out lats |
| Equipment | Foam roller, barbell, bumper plates, pull up bar, plyo box, kettlebell, rings, wall ball |
Day 4 (REST)
Day 5 (G,W)
| Warmup | Row 250m 20 kip swings |
| Mobility | Roll out quads and lats |
| Skill/strength | 6 Legless rope climbs |
| WOD | 7 Rounds EMOM 3 mins Min 1: 10 Pull ups Min 2: 5 Hang power cleans Min 3: 2 Full clean and jerks |
| Cooldown | Couch stretch Wall lat stretch |
| Equipment | Rower, pull up bar, foam roller, rope, barbell, bumper plates |
Day 6 (M)
| Warmup | 400m Run 250m Row |
| Mobility | Roll out quads and calves Hurdle hamstring stretch |
| Skill/strength | Deadlift 10-8-6-4-2 (rest 2 mins max in between sets) (as heavy as possible) |
| WOD | 4 rounds 500m row (max effort) (3 min rest between rounds) |
| Cooldown | Pigeon stretch Supine twists Couch stretch |
| Equipment | Kettlebell, foam roller, wall ball |
Day 7 (REST)
Block 4
Week 10
Day 1 (W)
| Warmup | 400m Run |
| Mobility | Roll out thoracic spine 20 shoulder dislocates Banded lat stretch |
| Skill/strength | Snatch balance 5 x 3 reps (build up in weight if capable) |
| WOD | For time 30 Sumo deadlift high pulls (65# / 45#) 30 Front squats 30 Hang squat cleans 30 Power snatches 30 Overhead squats |
| Cooldown | Supine twists Couch stretch |
| Equipment | Foam roller, broomstick, resistance band, barbell, bumper plates |
Day 2 (M,G)
| Warmup | Ski 15 cals Row 15 cals |
| Mobility | Roll out lats and triceps |
| Skill/strength | Accumulate 100 push ups (in as little sets as possible) |
| WOD | 5 rounds for time 20 Wall balls 10 Burpees box jump overs 20 V-ups |
| Cooldown | Standing quad stretch Wall lat stretch |
| Equipment | Ski, rower, foam roller, wall ball, plyo box |
Day 3 (W,M,G)
| Warmup | 400m Run 20 jumping lunges |
| Mobility | Roll out triceps with barbell Banded overhead lat stretch Wall chest stretch |
| Skill/strength | Accumulate 75 Hollow rocks Accumulate 5 mins Plank |
| WOD | 3 Rounds 50 Wallballs (20# / 14#) 5 Ring muscle ups 40 Toes to bar 4 Ring muscle ups 30 Thrusters (95# / 65#) 3 Ring muscle ups 20 Burpees 2 Ring muscle ups 10 Hand release push ups 1 Ring muscle up |
| Cooldown | Couch stretch Downward dog |
| Equipment | Foam roller, resistance band, wall ball, rings, pull up bar, barbell, bumper plates |
Day 4 (REST)
Day 5 (W,M)
| Warmup | 20m crab walk 20 cal row |
| Mobility | 20 shoulder dislocates Barbell front rack stretch |
| Skill/strength | EMOM 12 mins Min 1: 6 DB Snatches (3 each arm) Min 2: Ski 10 cals |
| WOD | For time 15-12-9-6-3 Thrusters (110# / 75#) 40 Double unders (in between rounds) |
| Cooldown | Banded lat stretch Couch stretch |
| Equipment | Rower, broomstick, barbell, bumper plates, dumbbell, ski erg, skipping rope |
Day 6 (G)
| Warmup | 20 Scap pull ups 20 Kip swings |
| Mobility | Banded overhead lat stretch |
| Skill/strength | 20 Seated box jumps |
| WOD | 3 Rounds for time 20 Pistol squats 15 Handstand push ups 10 Box jump overs 5 Bar muscle ups |
| Cooldown | Wall lat stretch |
| Equipment | Resistance band, pull up bar |
Day 7 (REST)
Week 11
Day 1 (M)
| Warmup | 2 Rounds 250m row |
| Mobility | Quad stretch |
| Skill/strength | Back squats 7 x 3 reps (at 80% of 1RM) |
| WOD | 1000m row then straight into… 2 min max cals on bike |
| Cooldown | Couch stretch |
| Equipment | Rower, barbell, bumper plates |
Day 2 (G,W)
| Warmup | 250m Row 20 Kip swings |
| Mobility | 20 shoulder dislocates |
| Skill/strength | Clean and jerk Find heavy double |
| WOD | For time 1-2-3-4-5-4-3-2-1 Bar muscle ups Clean and jerks (155# / 100#) |
| Cooldown | Roll out lats and triceps Spine lumber twist stretch |
| Equipment | Rower, broomstick, pull up bar, barbell, bumper plates |
Day 3 (M,G,W)
| Warmup | 50 Air squats 200m run |
| Mobility | Roll out quads and lats Banded lat stretch |
| Skill/strength | 8 Rounds Power snatch + Hang power snatch (rest 90 secs in between rounds) |
| WOD | For time 100 Double unders 50 Push ups 30 DB snatches alternating (55# / 35#) 20 Chest to bar pull ups 30 DB snatches 50 Push ups 100 Double unders |
| Cooldown | Pigeon stretch Couch Stretch |
| Equipment | Foam roller, resistance band, pull up bar, barbell, bumper plates, skipping rope, dumbbells |
Day 4 (REST)
Day 5 (M,G)
| Warmup | Run 400m 20 KB Swings |
| Mobility | Roll out triceps and lats |
| Skill/strength | Accumulate 3 min L-sit hold from bar |
| WOD | 12 min AMRAP 12 Toes to bar 15 Box jumps Goblet squats (55# / 35#) |
| Cooldown | Wall lat stretch |
| Equipment | Kettlebell, foam roller, pull up bar, plyo box |
Day 6 (W)
| Warmup | 20 KB swings 20 Shoulder dislocates |
| Mobility | Roll out triceps Barbell front rack stretch |
| Skill/strength | Bench press 5 x 8 reps (build up in weight if capable) |
| WOD | 15 min AMRAP 75 Hang power cleans (65# / 45#) 50 Push presses 25 Hang power snatches (4 burpees every minute) |
| Cooldown | Spine lumber twist stretch |
| Equipment | Kettlebell, broomstick, foam, roller, barbell, bumper plates |
Day 7 (REST)
Week 12
Day 1 (G)
| Warmup | 20 Shoulder dislocates Run 400m |
| Mobility | Roll out lats and triceps Wall chest stretch |
| Skill/strength | Weighted dips 3 x 10 Weighted pull ups 3 x10 (build up in weight if capable) |
| WOD | 3 Rounds for time 50 Sit ups 50 Push ups 50 Sit ups 50 Air squats 50 Sit ups 50 Lunges 50 Sit ups |
| Cooldown | Kneeling lat stretch Downward dog hold |
| Equipment | Broomstick, foam roller, weight belt, pull up bar |
Day 2 (W,M)
| Warmup | 50m Crab walk 20 Barbell good mornings |
| Mobility | Roll out quads Standing hamstring stretch |
| Skill/strength | 5 Round bar complex 1 Power clean 2 Push presses 1 Cluster (as heavy as possible) |
| WOD | For time 60 Double unders 20 Wall balls 15 Deadlifts (225# / 155#) 90 Double unders 20 Wall balls 15 Deadlifts 120 Double unders 20 Wall balls 15 Deadlifts |
| Cooldown | Hurdle hamstring stretch Wall calf stretch |
| Equipment | Foam roller, barbell, bumper plates, skipping rope, wall ball |
Day 3 (G,W,M)
| Warmup | 400m run 20 Kip swings |
| Mobility | Roll out thoracic spine 20 shoulder dislocates |
| Skill/strength | Spend 20 min to find 1RM Snatch |
| WOD | For time 1 mile Run 15 Hang power snatches (65# / 45#) 10 Power snatches (90# / 55#) 10 Handstand push ups 5 Full snatches (110# / 65#) 10 Bar muscle ups 1 mile Run |
| Cooldown | Spine lumber twist stretch Roll out lats |
| Equipment | Foam roller, broomstick, barbell, bumper plates, pull up bar |
Day 4 (REST)
Day 5 (G,W)
| Warmup | Ski 20 cals 100 single skips |
| Mobility | Roll out quads and lats Roll out triceps on barbell |
| Skill/strength | Spend 20 min to find 1RM Clean and jerk |
| WOD | 5 Rounds for time 12 Handstand push ups 6 Power cleans (155# / 100#) rest 3 mins then… 4 rounds for time 25 Sit ups 15 KB swings 5 Ring muscle ups |
| Cooldown | Banded lat stretch Couch stretch |
| Equipment | Ski erg, skipping rope, pull up bar, foam roller, barbell, bumper plates, kettlebell |
Day 6 (M)
| Warmup | 400m Run 250m Row |
| Mobility | Roll out quads and calves Hurdle hamstring stretch |
| Skill/strength | Spend 20 min to find 1RM Deadlift |
| WOD | 5 rounds 1 min Assault bike (max effort) (2 min rest between rounds) |
| Cooldown | Pigeon stretch Supine twists Couch stretch |
| Equipment | Bike, foam roller, barbell, bumper plates |
Day 7 (REST)
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References:
[1] http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
Good Morning
Wondering where I should go from here after completing this 12 week program?
Cheers
Mark
Hi Mark, my apologies for getting back to you so late on this. Were you able to perform this program Rx? Or did you scale any of the workouts? If the latter, then I suggest doing the program again but all Rx. If you did them all Rx, then a massive pat on the back for you my friend – that is an amazing feat in itself.
As for where to go from here, here are some options:
– Assess the progress you’ve made over the 12 weeks to help in setting new goals. Are you looking to further increase strength, improve cardiovascular endurance, enhance flexibility, or focus on specific skills? From there you could consult a fitness pro to tailor a program for you?
– Discuss your progress and future goals with a CrossFit coach or personal trainer. They can provide valuable insights into what areas you could focus on next and help to tailor a program that aligns with your new objectives.
– Did you find any particular aspects of CrossFit you enjoyed more or excelled at, such as weightlifting, gymnastics elements, or metabolic conditioning? Maybe consider specializing in those areas? Do a weightlifting class perhaps?
The world is your oyster brother! Keep up the great work!
Hello Mark, what I wanted to ask you, I want to start the 12-week program that you propose, but I want to do it at home. I don’t have much space and neither do I have an Olympic bar.
How could I replace the exercises? Wall balls, Rows, Air bike, Ski Erg
I have kettlebells of (12-16-20-24KG) + (2X 15KG Dumbbell), Ring Dips, Traction Bars, Elastic Bands of 60 KG and 45 KG
Can you give me some alternatives, please?
Thank you for your understanding
Hello Alex!
Thanks for reaching out. Great to hear that you’re interested in starting our 12-week CrossFit program! Training at home can be very effective, especially when you have some equipment like you mentioned. Here are some alternatives for the exercises you mentioned:
Wall Balls:
– Replace with thrusters using your dumbbells or kettlebells. This movement will mimic the full-body engagement of wall balls.
Rows:
– You can perform bent-over rows with your dumbbells or kettlebells. If you have a place to secure a resistance band, you can also do banded rows.
Air Bike:
– Substitute with high knees, mountain climbers, or burpees to get your heart rate up. You can also use your kettlebells for Russian kettlebell swings as a cardio alternative.
Ski Erg:
– Use your resistance bands to simulate the ski erg motion. Secure the band above your head and pull down in a skiing motion. Alternatively, you can do V-ups or sit-ups for core conditioning.
Given your available equipment, you can modify many workouts to fit your setup. Here’s a quick example of how you could adjust a workout:
Original Workout:
– 5 Rounds:
– 15 wall balls
– 15 cal row
– 10 ring dips
– 10 ski erg cals
Modified Workout:
– 5 Rounds:
– 15 dumbbell thrusters
– 15 bent-over rows with dumbbells
– 10 ring dips
– 10 band ski erg or V-ups
Feel free to adjust the weights and repetitions according to your fitness level. The key is to keep the intensity high and maintain good form. If you have any more questions or need further modifications, don’t hesitate to ask. Good luck with your training!
All the best!
For Week 1, Day 2 is the 5×5 lunges 5 each leg? And for the 12 over head played lunges, is it 12 each leg or total? And is the weight for male a 95lb plate or 95lb barbell?
Hi Blake, apologies for the tardy reply there! These are extremely good questions from good observations, well done and thank you. Anyway, the dumbbell lunges is supposed to be 5 on EACH leg. Whereas in the actual WOD it is 12 TOTAL. Sorry for the confusion there.
As for the weight, it should only be with a plate – it should be a 25lb plate, not 95lb – that’s my bad! Will fix it. Thanks again for spotting these. Good luck with the program!
Hi Mike, thanks for answering my question. I have found another question as I am working through the program: For week 2, day 3 (day 10 overall), what is the weight of the wall ball supposed to be? Also, week 2, day 2 (day 9 overall), the WOD was much too easy, can you confirm the reps/weights are correct as shown on the website/pdf?
Also, I didn’t realize that I didn’t answer your 2nd question. If you found the WOD too easy, then you’re an absolute beast. Reps and weight are definitely correct. As you progress through the program, however, you’ll realize they will eventually get more challenging. If not, then I may have to come up with another 12 week program for advance athletes such as yourself! Enjoy!
Thanks Mike
Yes I will have to repeat the program to attempt to RX same.
Cheers
Mark
No probs Mark. Enjoy the 2nd time round!