Crossfit Workout Plans: A Guide for All Fitness Levels

Crossfit has become an incredibly popular form of exercise in recent years, and for good reason. It’s a high-intensity, full-body workout that can help you build strength, increase endurance, and improve overall fitness. Whether you’re a beginner or an experienced athlete, there are Crossfit workout plans that can challenge and motivate you.

Here’s a comprehensive guide to Crossfit workout plans for all fitness levels. Whether you’re just starting out or looking to take your fitness to the next level, there’s a plan that’s right for you.

Understanding Crossfit

Before we dive into specific workout plans, it’s important to understand the principles of Crossfit. Crossfit is a strength and conditioning program that combines weightlifting, aerobic exercise, and gymnastics. The goal is to improve overall fitness by performing a variety of functional movements at high intensity.

Crossfit workouts are known for their short, intense bursts of activity, which can vary in duration and intensity. This makes Crossfit a versatile and challenging form of exercise that can be adapted to suit different fitness levels.

Crossfit Workout Plans for Beginners

If you’re new to Crossfit, it’s important to start slowly and focus on mastering basic movements before diving into more intense workouts. Here are some beginner-friendly Crossfit workout plans to get you started:

Plan 1: Introduction to Crossfit

• Monday: 10 minutes of walking lunges, 10 minutes of air squats, 10 minutes of push-ups
• Wednesday: 15 minutes of rowing, 10 minutes of kettlebell swings, 15 minutes of box jumps
• Friday: 20 minutes of biking, 10 minutes of wall balls, 20 minutes of burpees

Plan 2: Bodyweight Basics

• Monday: 5 rounds of 10 push-ups, 10 sit-ups, 10 air squats
• Wednesday: 5 rounds of 200m run, 10 jumping lunges, 10 v-ups
• Friday: 5 rounds of 10 dips, 10 plank shoulder taps, 10 step-ups

Plan 3: Crossfit Foundations

• Monday: 5 rounds of 10 deadlifts, 10 push press, 10 pull-ups
• Wednesday: 5 rounds of 15 kettlebell swings, 15 box jumps, 15 wall balls
• Friday: 5 rounds of 200m run, 10 burpees, 10 toes-to-bar

These beginner workout plans focus on building a solid foundation of strength and endurance while introducing you to the fundamental movements of Crossfit.

Crossfit Workout Plans for Intermediate Athletes

Once you’ve mastered the basics of Crossfit, you can start incorporating more challenging workouts into your routine. Here are some intermediate-level Crossfit workout plans that will push you to the next level:

Plan 1: Strength and Power

• Monday: 5x5 back squats, 5x5 strict press, 3x10 deadlifts
• Wednesday: 5x5 front squats, 5x5 push press, 3x10 kettlebell swings
• Friday: 5x5 overhead squats, 5x5 thrusters, 3x10 power cleans

Plan 2: Endurance and Stamina

• Monday: 10 rounds of 200m run, 10 pull-ups, 10 burpees
• Wednesday: 20-minute AMRAP (as many rounds as possible) of 10 box jumps, 10 push-ups, 10 sit-ups
• Friday: 3 rounds for time of 800m run, 30 wall balls, 20 toes-to-bar

Plan 3: Crossfit Hero WODs

• The Murph: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run
• The Chief: 5 rounds of 3-minute AMRAP of 3 power cleans, 6 push-ups, 9 air squats
• The Filthy Fifty: 50 box jumps, 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunges, 50 knees-to-elbows, 50 push press

These intermediate workout plans focus on building strength, improving endurance, and challenging your mental toughness.

Crossfit Workout Plans for Advanced Athletes

If you’re an experienced Crossfit athlete looking for a serious challenge, these advanced workout plans are for you:

Plan 1: Competition Prep

• Monday: 5x3 snatch, 5x3 clean and jerk, 5x3 back squat
• Wednesday: 5x3 overhead squat, 5x3 thruster, 5x3 deadlift
• Friday: 5 rounds for time of 400m run, 30 wall balls, 20 toes-to-bar, 10 muscle-ups

Plan 2: Crossfit Games Qualifiers

• Monday: 10 rounds for time of 10 handstand push-ups, 10 chest-to-bar pull-ups
• Wednesday: 5 rounds for time of 50 double-unders, 15 toes-to-bar
• Friday: 21-15-9 reps for time of deadlifts (225/155lbs), box jumps (30/24 inch), burpees

Plan 3: Crossfit Benchmark WODs

• Grace: 30 clean and jerks for time
• Fran: 21-15-9 reps for time of thrusters and pull-ups
• The Seven: 7 rounds for time of 7 handstand push-ups, 7 thrusters, 7 knees-to-elbows, 7 deadlifts, 7 burpees, 7 kettlebell swings, 7 pull-ups

These advanced workout plans are designed for elite athletes looking to compete at the highest level of Crossfit.

Final Thoughts

With the right Crossfit workout plan, you can develop strength, improve endurance, and take your fitness to the next level. Whether you’re a beginner, intermediate athlete, or advanced competitor, there’s a Crossfit workout plan that’s right for you.

Remember to listen to your body, focus on proper form, and gradually increase the intensity of your workouts as you progress. And most importantly, have fun and enjoy the challenge of pushing your limits!

If you’re looking for an app to help you track your progress, access a library of exercises, and find workout plans, check out SuperBody on the AppStore. It’s a powerful tool that can help you take your Crossfit training to the next level.