12 WEEK CROSSFIT PROGRAM PDF

Thank you for downloading this 12 Week CrossFit Program PDF!

This program is aimed at beginners and seasoned athletes.

Always consult a CrossFit certified coach for advice if unsure about how to perform certain movements. If you’ve had
past injuries, double check with a local physician that you are able to perform the movements included in this
workout plan. Have fun and stay hydrated!

-- Mike
ThisIsWhyImFit.com

BLOCK 1

WEEK 1 DAY 1 (W) DAY 2 (M,G) DAY 3 (W,M,G) DAY 4 DAY 5 (W,M) DAY 6 (G) DAY 7

Ski 20 cals Run 200m

WARMUP Run 400m Bike 20 cals Row 20 cals
50 single skips Row 200m

20 shoulder dislocates
Roll out quads with Standing hamstring Banded overhead
MOBILITY Banded kneeling lat stretch
Foam roller Stretch
Barbell front
Lat stretch
Rack stretch

Barbell upright rows Dumbbell lunges Deadlift Front Squat Strict pull ups
SKILL / 5 x 8 reps 5 x 5 reps 5 x 5 reps 5 x 5 reps 5 x 5 reps
STRENGTH (build up in weight if (build up in weight if (build up in weight if (build up in weight if (scale with bands if
capable) capable) capable) capable) necessary)

REST REST
7 min AMRAP 5 Rounds for time 5 Rounds 3 Rounds
EMOM 10 mins
8 Wall balls (20# / 14#) 5 Deadlifts (135# / 95#) 5 Front Squats (110# / 75#) Max effort kipping
WOD 5 KB swings (53# / 35#)
12 Overhead plate lunges 10 Burpees 200m sprint Pull ups
5 Goblet squats
(95 / 65) 15 Box jumps (24" / 20") Rest 1 min Rest 1 min

COOLDOWN Floor lat stretch Couch stretch Hurdle stretch Couch stretch Wall lat stretch

Ski erg, skipping rope,

Resistance band, barbell, Bike, dumbbells, wall ball, Rower, barbell, plyobox, Rower, resistance band,
EQUIPMENT bumper plates bumper plates, foam roller bumper plates
broomstick, barbell,
Pull up bar
Bumper plates

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WEEK 2 DAY 8 (M) DAY 9 (G,W) DAY 10 (M,G,W) DAY 11 DAY 12 (M,G) DAY 13 (W) DAY 14

50 Air squats 10 Kip swings

WARMUP Row 200m 100 single skips
200m run
Run 400m
20 Shoulder dislocates

Spiderman with thoracic

MOBILITY rotation
Roll out triceps Roll out quads Roll out calves Roll out triceps

Dumbbell bent over row Back Squat Snatch grip deadlift

SKILL / 5 x 8 reps Ring dips 5 x 8 reps 5 x 5 reps
Tabata hollow rocks
STRENGTH (build up in weight if 3 x 8 reps (build up in weight if (build up in weight if
capable) capable) capable)

REST REST
For time
5 Rounds 4 Rounds for time 100 KB Sumo high pulls 50-40-30-20-10 5 Rounds
WOD Max effort 250m row 10 Push ups (44 / 26) Double unders 20 DB snatches
Rest 2 min 10 Deadlifts (95 / 65) 50 burpees Sit ups Rest 2 min
50 wall balls

Pigeon stretch
COOLDOWN Slow 400m on bike Spine lumber twist stretch
Couch Stretch
Standing wall calf stretch Spine lumber twist stretch

Foam roller, barbell, Broomstick, foam, roller,

Skipping rope, rings, barbell, Skipping rope, rings, barbell,
EQUIPMENT Rower, dumbbells, bike
bumper plates
Bumper plates, kettlebell,
bumper plates
pull up bar, barbell, bumper
wall ball plates, dumbbell

WEEK 3 DAY 15 (G) DAY 16 (W,M) DAY 17 (G,W,M) DAY 18 DAY 19 (G,W) DAY 20 (M) DAY 21

400m 2 Rounds
20 Shoulder dislocates 50m Crab walk 20 Air squats
WARMUP Run 400m 15 Squat thrusts 20 Scap pull ups
20 Scap pull ups 200m Run
10 Wall squats 20m Walking lunges

Roll out hamstrings &

Roll out quads Roll out triceps & lats
MOBILITY Roll out lats
Wall chest stretch
Roll out quads & lats
Banded overhead lat stretch
calves
Standing hamstring stretch

Push press Front rack lunges Weighted pull ups

SKILL / Ring rows
5 x 8 reps 4 x 12 reps 5 x 5 reps Spend 20 min to find
5 x 10 reps
STRENGTH (build up in weight if (build up in weight if (build up in weight if 1RM Bench press
(as horizontal as possible)
capable) capable) capable)

4 min AMRAP 12 min ascending ladder

7 Wall balls AMRAP
7 KB swings 3 Power cleans
7 Push ups REST 3 Jumping pull ups REST
7 Rounds 3 Rounds for time 10 Rounds
Rest 1 min, then into 6 Power cleans
WOD 5 Handstand push ups 10 Bench press (95 / 65)
6 Jumping pull ups
100m Sprint
Rest 1 min 30 Wall balls Rest 30 sec
3 min AMRAP
8 KB Sumo deadlift high 9 Power cleans
pulls (53# / 35#) 9 Jumping pull ups
4 Pull ups
2 Burpees etc...

Kneeling lat stretch Standing quad stretch Couch stretch Standing quad stretch Hurdle hamstring stretch
COOLDOWN Downward dog hold Downward dog hold Wall lat stretch Banded lat stretch Wall calf stretch

Pull up bar, broomstick, Pull up bar, weight belt,

Broomstick, foam roller, Pull up bar, foam roller,
EQUIPMENT barbell, bumper plates
foam roller, barbell, bumper foam roller, wall ball,
barbell, bumper plates
Rings
plates, bench, wall ball kettlebell

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BLOCK 2

WEEK 4 DAY 1 (W) DAY 2 (M,G) DAY 3 (W,M,G) DAY 4 DAY 5 (W,M) DAY 6 (G) DAY 7

Bike 10 cals Ski 20 cals Ski 20 cals Run 200m

WARMUP Row 10 cals 20 burpees
Row 20 cals
50 single skips Row 200m

20 shoulder dislocates
MOBILITY Roll out quads Roll out quads with foam roller Standing hamstring stretch
Barbell front rack stretch
Banded overhead lat stretch

15 min EMOM
Back squat Front squat Strict press
SKILL / Min 1 - 10 Ring dips
4 x 10 reps 4 x 10 reps 5 x 5 reps Spend 12 mins
Min 2 - 10 push ups
STRENGTH (build up in weight if (build up in weight if (build up in weight if Bar muscle up practice
Min 3 - 7 KB push press
capable) capable) capable)
(each arm)

For time
REST 15 Push presses (110# / 65#) REST
12 min AMRAP 200 m run
10 min AMRAP
5 Rounds for time 1 Rope climb 10 KB swings For time
200m run
WOD 10 Front squats (135# / 95#)
24 Sit ups
2 Power cleans (135# / 95#) 400 m run 100 Pull ups (10 push ups
15 KB swings (53# / 35#) 10 Burpees 10 KB swings (53# / 35#) every 2 mins)
10 Push ups
15 Box jumps (24" / 20") 200 m run
15 Clean and jerks (135# /
95#)

COOLDOWN Couch stretch Couch stretch Hurdle stretch Couch stretch Wall lat stretch

Assault bike, rower, foam Ski erg, skipping rope,

EQUIPMENT roller, barbell, bumper plates,
kettlebell
Bike, dumbbells, wall ball,
bumper plates, foam roller
Rower, barbell, plyobox, Rower, resistance band, pull
bumper plates
broomstick, barbell, bumper
up bar
plates

WEEK 5 DAY 8 (M) DAY 9 (G,W) DAY 10 (M,G,W) DAY 11 DAY 12 (M,G) DAY 13 (W) DAY 14

Ski 200m 50 Air squats 10 Kip swings

WARMUP 100 single skips
100 single skips
200m run
Run 400m
20 Shoulder dislocates

Spiderman with thoracic

MOBILITY rotation
Roll out lats and triceps Roll out quads Roll out calves Roll out triceps

3-3-2-2-1-1 (12 min time cap)

Deadlift
(build up in weight)
Tabata Back squat
SKILL / 20 min to find Bench press and then... Hollow rocks 5 x 5 reps
STRENGTH 1RM Deadlift 3 x 8 reps Burpees (build up in weight if
3 Rounds Push ups capable)
Max effort Deadlifts @ 80%
of highest weight` from
above

REST REST
For time
100 Double unders
800m walk with plate over
head (45# / 35#)
For time AMRAP 15 mins 4 Rounds For time
200m walk with 2 plates in
21-15-9 30 Double unders 10 Sumo deadlift high pulls 30 DB snatches (50# / 35#)
WOD pinch grip (35# / 25#)
Cleans (135# / 95#) 40 Air squats (110# / 95#) 30 KB swings (53# / 35#)
400m walk with plate over
Ring dips 10 DB snatches (50# / 35#) 400m Run 30 DB Thrusters
head
200m walk with 2 plates in
pinch grip
100 Double unders

Roll out lats and triceps Pigeon stretch

COOLDOWN Roll out calves
Spine lumber twist stretch Couch Stretch
Standing wall calf stretch Spine lumber twist stretch

Ski erg, skipping rope, Broomstick, foam, roller,

Skipping rope, rings, barbell, Foam roller, skipping rope, Foam roller, barbell, bumper
EQUIPMENT barbell, bumper plates, foam
bumper plates dumbbells plates
barbell, bumper plates,
roller dumbbell, kettlebell

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WEEK 6 DAY 15 (G) DAY 16 (W,M) DAY 17 (G,W,M) DAY 18 DAY 19 (G,W) DAY 20 (M) DAY 21

20 Shoulder dislocates 50m Crab walk 400m run Row 250m 400m Run
WARMUP Run 400m 15 Squat thrusts 20 Barbell good mornings Ski 250m 250m Row

Roll out quads

MOBILITY Roll out lats
Wall chest stretch
Roll out hamstrings Roll out quads and triceps Roll out quads and calves

Turkish get ups (with

Close grip bench press Bent over row
SKILL / Accumulate 3 min in Ring pull ups with false grip kettlebell)
5 x 10 reps 10 x 10 reps
L-sit and hand stand (may 5 x 5 reps 5 x 5 each arm
STRENGTH (build up in weight if (build up in weight if
use wall) (weighted if capable) (build up in weight if
capable) capable)
capable)

REST REST
20 min AMRAP 5 rounds
For time For time
400m Run 8 min AMRAP (1 min on, 1 min off)
12-9-6-3 5-10-15
40 Deadlifts (135# / 95#) 9 Box jumps 1st minute: Burpees to
WOD Handstand push ups Push press (95# / 65#)
30 Hand release push ups 9 Push presses (135# / 95#) target
Pull ups Push jerk
20 Burpees 9 Ring dips 2nd minute: Jumping
Toes to bar Wall balls (x3 reps)
10 Toes to bar lunges with wall ball

Spine lumber twist stretch

Kneeling lat stretch
COOLDOWN Downward dog hold
Standing quad stretch Couch stretch Pigeon stretch
Downward dog hold
Roll out lats
Wall lat stretch Couch stretch
Wall chest stretch

Pull up bar, broomstick, foam Rower, ski erg, foam roller,

Broomstick, foam roller, pull Foam roller, rings, barbell,
EQUIPMENT up bar
roller, barbell, bumper plates,
bumper plates, pull up bar
plyo box, rings, barbell, Kettlebell, foam roller, wall ball
bench, wall ball bumper plates

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BLOCK 3
WEEK 7 DAY 1 (W) DAY 2 (M,G) DAY 3 (W,M,G) DAY 4 DAY 5 (W,M) DAY 6 (G) DAY 7

Bike 10 cals Ski 20 cals 400m Run 20m crab walk 20 Scap pull ups
WARMUP Row 10 cals 20 kip swings 20 push ups 20 cal row 20 Kip swings

Roll out triceps with barbell

20 shoulder dislocates
MOBILITY Roll out quads and lats Roll out lats and triceps Roll out quads and calves with
Barbell front rack stretch
Banded overhead lat stretch
foam roller

4 Round complex of
4 Strict presses 10 Rounds
Weighted pull ups 4 Rounds
SKILL / 3 Push presses Squat clean
5 x 5 reps Max Ring dips 3 Rounds
2 Push jerks 4 Front rack lunges
STRENGTH (build up in weight if super set with... Max effort Pull ups
1 Split jerk (build up in weight if
capable) Max DB Bench presses
(build up in weight if capable)
capable)

3 Rounds

0:00-2:00
400 m run REST For time REST
Max Double unders 800m run
10 Power snatches (110# /
5 Rounds for time 16 min AMRAP
2:00-3:00 65#)
10 Push presses (110# / 5 Pull ups 8 min AMRAP
KB Push jerks (20/16) 400m run
WOD 80#) 10 Ring dips
10 Power snatches
12 Handstand push ups
10 Sumo deadlift high pulls 15 Wall balls 15 Pull ups
3:00-4:00 200m run
10 Hang power cleans 20 Lunges
Push ups 10 Thrusters
100m run
4:00-5:00 10 Thrusters
Med ball cleans

(rest 3 min between rounds)

Standing quad stretch Hurdle stretch Couch stretch

COOLDOWN Couch stretch
Wall lat stretch Wall calf stretch Supine twists
Wall lat stretch

Rower, rings, dumbbells,

Assault bike, rower, foam
EQUIPMENT roller, barbell, bumper plates
Ski, foam roller, weight belt, Rower, broomstick, barbell,
pull up bar, rings, wall ball
skipping rope, kettlebells,
bumper plates
Resistance band, pull up bar
medicine ball

WEEK 8 DAY 8 (M) DAY 9 (G,W) DAY 10 (M,G,W) DAY 11 DAY 12 (M,G) DAY 13 (W) DAY 14

Run 400m
2 Rounds 250m Run
50 Air squats 15 KB Swings 20 KB swings
WARMUP 20 Air squats 250m Row
200m run 20 KB Push presses (10 each 20 Shoulder dislocates
10 push ups 250m Ski
arm)

Spiderman with thoracic

Roll out thoracic spine Roll out triceps
MOBILITY rotation
20 shoulder dislocates
Roll out quads and lats Roll out calves and lats
Barbell front rack stretch
Standing quad stretch

Tabata
4 Rounds Row
Hang power cleans Hang squat snatch EMOM 10 mins
SKILL / Max strict pull ups
5 x 3 reps 5 x 2 reps 2 Hang clusters
super set with... Rest 3 mins then...
STRENGTH (build up in weight if (build up in weight if (build up in weight if
10-15 Bent over barbell
capable) capable) capable)
rows Tabata
Burpees

For time For time

50 KB swings (28kg / 20kg) REST 100 Double unders REST
40 Overhead squats (95# / 2 Handstand push ups
65#) 80 Double unders For time
12 min AMRAP
8 min AMRAP 30 Hang power cleans 4 Handstand push ups 30 Power snatches (95# /
8 Power cleans (175# / 120#)
WOD 30 Wall balls 20 Pull ups
8 Toes to bar
60 Double unders 65#)
20 Burpees 10 Toes to bar 6 Handstand push ups 30 KB swings (53# / 35#)
8 Bar facing burpees
20 Pull ups 40 Double unders 30 Thrusters
30 Hang power cleans 8 Handstand push ups
40 Overhead squats 20 Double unders
50 KB swings 10 Handstand push ups

Roll out lats and triceps Pigeon stretch

COOLDOWN Pigeon stretch
Spine lumber twist stretch Couch Stretch
Standing wall calf stretch Spine lumber twist stretch

Rower, ski erg, broomstick, Kettlebell, broomstick, foam,

Barbell, bumper plates, wall Foam roller, pull up bar, Kettlebell, foam roller, rower,
EQUIPMENT ball
kettlebell, pull up bar, barbell,
barbell, bumper plates skipping rope
roller, barbell, bumper plates,
bumper plates dumbbell

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WEEK 9 DAY 15 (G) DAY 16 (W,M) DAY 17 (G,W,M) DAY 18 DAY 19 (G,W) DAY 20 (M) DAY 21

50m Crab walk

20 Shoulder dislocates 400m run Row 250m 400m Run
WARMUP Run 400m
15 Squat thrusts
20 Barbell good mornings 20 kip swings 250m Row
250m Row

Roll out quads Roll out quads and calves

MOBILITY Roll out lats and triceps
Wall chest stretch
Roll out hamstrings and quads Roll out quads and lats
Hurdle hamstring stretch

Deadlift
EMOM 12 mins Clean and jerk
SKILL / 10-8-6-4-2
Min 1: 30 sec L-sit 3-3-2-2-1-1 Ring push ups
6 Legless rope climbs (rest 2 mins max in between
STRENGTH Min 2: 10-30 sec Isometric (build up in weight if 5 x 10 reps
sets)
chin up hold capable)
(as heavy as possible)

3 Rounds 3 Rounds for time

1 min at each station for 5 Deadlifts (265# / 175#)
max reps 10 Burpees over bar REST REST
Front squats (65# / 50#) 20 Box jumps 7 Rounds
3 Rounds for time 4 rounds
Assault bike 30 Wall balls EMOM 3 mins
10 Ring dips 500m row (max effort)
WOD 15 Hand release push ups
Wall balls 40 Sit ups Min 1: 10 Pull ups
Row 30 Jumping lunges Min 2: 5 Hang power cleans
45 Ab mat sit ups (3 min rest between rounds)
Push jerks 20 Air squats Min 3: 2 Full clean and jerks
10 KB Sumo deadlift high
(Rest 1 min in between pulls (45# / 20#)
rounds) 5 Ring dips

Pigeon stretch
Kneeling lat stretch Standing quad stretch Spine lumber twist stretch Couch stretch
COOLDOWN Downward dog hold Downward dog hold Roll out lats Wall lat stretch
Supine twists
Couch stretch

Broomstick, foam roller, Foam roller, barbell, bumper Rower, pull up bar, foam
Rower, foam roller, barbell,
EQUIPMENT parallette bars, pull up bar,
bumper plates, wall ball
plates, pull up bar, plyo box, roller, rope, barbell, bumper Kettlebell, foam roller, wall ball
rings, ab mat kettlebell, rings, wall ball plates

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BLOCK 4

WEEK 10 DAY 1 (W) DAY 2 (M,G) DAY 3 (W,M,G) DAY 4 DAY 5 (W,M) DAY 6 (G) DAY 7

Ski 15 cals 400m Run 20m crab walk 20 Scap pull ups
WARMUP 400m Run
Row 15 cals 20 jumping lunges 20 cal row 20 Kip swings

Roll out thoracic spine Roll out triceps with barbell

MOBILITY 20 shoulder dislocates
Banded lat stretch
Roll out lats and triceps
20 shoulder dislocates
Banded overhead lat stretch
Barbell front rack stretch
Banded overhead lat stretch
Wall chest stretch

Snatch balance EMOM 12 mins

SKILL / Accumulate 75 Hollow
5 x 3 reps Accumulate 100 push ups Min 1: 6 DB Snatches (3
rocks 20 Seated box jumps
STRENGTH (build up in weight if (in as little sets as possible) each arm)
Accumulate 5 mins Plank
capable) Min 2: Ski 10 cals

3 Rounds
50 Wallballs (20# / 14#)
For time 5 Ring muscle ups REST REST
30 Sumo deadlift high pulls 40 Toes to bar For time 3 Rounds for time
5 rounds for time
(65# / 45#) 4 Ring muscle ups 15-12-9-6-3 20 Pistol squats
20 Wall balls
WOD 30 Front squats
10 Burpees box jump overs
30 Thrusters (95# / 65#) Thrusters (110# / 75#) 15 Handstand push ups
30 Hang squat cleans 3 Ring muscle ups 40 Double unders (in 10 Box jump overs
20 V-ups
30 Power snatches 20 Burpees between rounds) 5 Bar muscle ups
30 Overhead squats 2 Ring muscle ups
10 Hand release push ups
1 Ring muscle up

Supine twists Standing quad stretch Couch stretch Banded lat stretch
COOLDOWN Couch stretch Wall lat stretch Downward dog Couch stretch
Wall lat stretch

Foam roller, broomstick, Foam roller, resistance band, Rower, broomstick, barbell,
Ski, rower, foam roller, wall
EQUIPMENT resistance band, barbell,
ball, plyo box
wall ball, rings, pull up bar, bumper plates, dumbbell, ski Resistance band, pull up bar
bumper plates barbell, bumper plates erg, skipping rope

WEEK 11 DAY 8 (M) DAY 9 (G,W) DAY 10 (M,G,W) DAY 11 DAY 12 (M,G) DAY 13 (W) DAY 14

2 Rounds 250m Row 50 Air squats Run 400m 20 KB swings

WARMUP 250m row 20 Kip swings 200m run 20 KB Swings 20 Shoulder dislocates

Roll out quads and lats Roll out triceps

MOBILITY Quad stretch 20 shoulder dislocates
Banded lat stretch
Roll out triceps and lats
Barbell front rack stretch

8 Rounds
Bench press
SKILL / Back squats Power snatch + Hang power
Clean and jerk Accumulate 3 min L-sit hold 5 x 8 reps
7 x 3 reps snatch
STRENGTH Find heavy double from bar (build up in weight if
(at 80% of 1RM) (rest 90 secs in between
capable)
rounds)

For time
100 Double unders REST REST
15 min AMRAP
For time 50 Push ups
12 min AMRAP 75 Hang power cleans (65# /
1000m row 1-2-3-4-5-4-3-2-1 30 DB snatches alternating
12 Toes to bar 45#)
WOD then straight into... Bar muscle ups (55# / 35#)
15 Box jumps 50 Push presses
2 min max cals on bike Clean and jerks (155# / 20 Chest to bar pull ups
Goblet squats (55# / 35#) 25 Hang power snatches
100#) 30 DB snatches
(4 burpees every minute)
50 Push ups
100 Double unders

Roll out lats and triceps Pigeon stretch

COOLDOWN Couch stretch
Spine lumber twist stretch Couch Stretch
Wall lat stretch Spine lumber twist stretch

Foam roller, resistance band,

Rower, barbell, bumper Rower, broomstick, pull up pull up bar, barbell, bumper Kettlebell, foam roller, pull up Kettlebell, broomstick, foam,
EQUIPMENT plates bar, barbell, bumper plates plates, skipping rope, bar, plyo box roller, barbell, bumper plates
dumbbells

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WEEK 12 DAY 15 (G) DAY 16 (W,M) DAY 17 (G,W,M) DAY 18 DAY 19 (G,W) DAY 20 (M) DAY 21

20 Shoulder dislocates 50m Crab walk 400m run Ski 20 cals 400m Run
WARMUP Run 400m 20 Barbell good mornings 20 Kip swings 100 single skips 250m Row

Roll out lats and triceps Roll out quads Roll out thoracic spine Roll out quads and lats Roll out quads and calves
MOBILITY Wall chest stretch Standing hamstring stretch 20 shoulder dislocates Roll out triceps on barbell Hurdle hamstring stretch

5 Round bar complex

Weighted dips 3 x 10
SKILL / 1 Power clean
Weighted pull ups 3 x10 Spend 20 min to find Spend 20 min to find Spend 20 min to find
2 Push presses
STRENGTH (build up in weight if 1RM Snatch 1RM Clean and jerk 1RM Deadlift
1 Cluster
capable)
(as heavy as possible)

For time For time 5 Rounds for time

3 Rounds for time 60 Double unders 1 mile Run REST 12 Handstand push ups REST
50 Sit ups 20 Wall balls 15 Hang power snatches 6 Power cleans (155# / 100#)
5 rounds
50 Push ups 15 Deadlifts (225# / 155#) (65# / 45#)
1 min Assault bike (max
50 Sit ups 90 Double unders 10 Power snatches (90# / rest 3 mins then...
WOD 50 Air squats 20 Wall balls 55#)
effort)
50 Sit ups 15 Deadlifts 10 Handstand push ups 4 rounds for time
(2 min rest between rounds)
50 Lunges 120 Double unders 5 Full snatches (110# / 65#) 25 Sit ups
50 Sit ups 20 Wall balls 10 Bar muscle ups 15 KB swings
15 Deadlifts 1 mile Run 5 Ring muscle ups

Pigeon stretch
Kneeling lat stretch Hurdle hamstring stretch Spine lumber twist stretch Banded lat stretch
COOLDOWN Downward dog hold Wall calf stretch Roll out lats Couch stretch
Supine twists
Couch stretch

Foam roller, broomstick, Ski erg, skipping rope, pull up

Broomstick, foam roller, Foam roller, barbell, bumper Bike, foam roller, barbell,
EQUIPMENT weight belt, pull up bar plates, skipping rope, wall ball
barbell, bumper plates, pull up bar, foam roller, barbell,
bumper plates
bar bumper plates, kettlebell

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