When it comes to transforming your fitness, a workout program is essential. It helps work out in an organized way and elicits maximum results.
I’ve created an easy to follow 12 week Crossfit program that will help you increase your strength, speed, endurance, and lean mass and improve overall fitness.
This program is suitable for all fitness levels. So, whether you’re a male or female, you can download this program if you want to work out efficiently and achieve your best physique.
Summary and Description Of Crossfit 12 Week Program
I’ve included various kinds of exercises, from plyometrics and calisthenics to powerlifting and bodybuilding, in this Crossfit 12 Week Program.
Here are more details about the schedule:
Frequency
- First 2 weeks: 3 days a week (It will be a warm-up period)
- 3rd to 6th week: 4 days a week
- 7th to 12th week: 5 days a week
Duration | 3 Months |
Goal | Build Strength, Endurance, and Muscle |
Suitable For | Male and Female |
Level | Beginners to Pro |
Common Tips:
- Depending on your strength, you can increase and decrease the load if the suggested weight is too heavy or light.
- You can replace those exercises which you can’t do them.
- Take your senior’s help if you’re a beginner.
- Increase the intensity and load as you progress further.
Related: The 100 Best CrossFit WOD List With PDF
12 Week CrossFit Program Schedule
Week 1 – (Mon, Wed, & Fri)
The first week will be a warm-up week. You’ll do two bodyweight, two dumbbell/KB, and two barbell exercises on each training day during this week.
Monday
Exercise | Reps | Weight |
---|---|---|
Burpees | 20 x 2 | Bodyweight |
Dumbbell Thrusters | 15 x 2 | 24/20 lbs |
Barbell Back Squat | 10 x 2 | 135/95 lbs |
Pushups | 20 x 2 | Bodyweight |
Kettlebell Swings | 15 x 2 | 16-24 kg |
Barbell Bench Press | 10 x 2 | 125/95 lbs |
Wednesday
Exercise | Reps | Weight |
---|---|---|
Jump Squat | 20 x 2 | Bodyweight |
Dumbbell Man maker | 15 x 2 | 15/10 kg |
Military Press | 10 x 2 | 45/30 lbs. |
Box Jumps (24/20 in) | 20 x 2 | Bodyweight |
Dumbbell Russian Twist | 15 x 2 | 15/10 kg |
Barbell Hang Clean | 10 x 2 | 45/30 lbs. |
Friday
Exercise | Reps | Weight |
---|---|---|
Air Squat | 20 x 2 | Bodyweight |
DB Pushup To Renegade Row | 15 x 2 | 15/10 kg |
The Sumo Deadlift | 10 x 2 | 175/115 lbs |
High Knees | 20 x 2 | Bodyweight |
Dumbbell Reverse Crunches | 15 x 2 | 16-24 lbs |
Barbell Push Press | 10 x 2 | 85/65 lbs |
Week 2 – (Mon, Wed, & Fri)
Monday
Exercise | Reps | Weight |
---|---|---|
Pull-ups | 10 x 2 | Bodyweight |
Dumbbell Burpees | 10 x 2 | 15/10 kg |
Barbell Overhead Squat | 10 x 2 | 145/95 lbs |
Mountain Climbing | 15-sec x 2 | Bodyweight |
Single-arm DB Squat Snatch | 10/side x 2 | 35/25 lbs |
Barbell Conventional Deadlift | 10 x 2 | 195/155 lbs |
Wednesday
Exercise | Reps | Weight |
---|---|---|
Mountain Climbers | 15-sec x 2 | Bodyweight |
DB Hang Squat Clean | 10 x 2 | 20/15 kg |
Barbell High Pull | 10 x 2 | 85/55 lbs |
Split Jump Squat | 10 x 2 | Bodyweight |
DB Squat to Shoulder Press | 10 x 2 | 50/35 lbs |
The Split Clean | 10 x 2 | 95/65 lbs |
Friday
Exercise | Reps | Weight |
---|---|---|
Burpees | 15 x 2 | Bodyweight |
Dumbbell Thrusters | 15 x 2 | 24/20 lbs |
Barbell Back Squat | 15 x 2 | 135/95 lbs |
Pushups | 15 x 2 | Bodyweight |
Kettlebell Swings | 15 x 2 | 16-24 kg |
Barbell Bench Press | 15 x 2 | 125/95 lbs |
Week 3 – (Mon, Tue, Thur & Fri)
You’ll do a total of 9 exercises each workout day during the third week of 12 week Crossfit strength program.
Monday
Exercise | Reps | Weight |
---|---|---|
Squat Pulses to Jump | 15 x 2 | Bodyweight |
Kettlebell Swings | 15 x 2 | 1/1.5 pood |
The Zercher Squat | 15 x 2 | 85/55 lbs |
Crunches | 15 x 2 | Bodyweight |
Dumbbell Man Maker | 10 x 2 | 10/15 kg |
Barbell Clean and Press | 10 x 2 | 115/95 lbs |
Leg Raises | 10 x 2 | Bodyweight |
Dumbbell Thrusters | 15 x 2 | 50/35 lbs |
Barbell Jammer | 10 x 2 | 95/65 lbs |
Tuesday
Exercise | Reps | Weight |
---|---|---|
Pull-ups | 10 x 2 | Bodyweight |
DB Push-up to Renegade Row | 10 x 2 | 30/20 lbs |
Barbell Front Squat | 15 x 2 | 125/95 lbs |
Box Jump | 20 x 2 | Bodyweight |
Dumbbell Clusters | 10 x 2 | 45/25 lbs |
Barbell Snatch | 10 x 2 | 115/95 lbs |
Air Squat | 20 x 2 | Bodyweight |
Double Unders | 50 x 2 | 50/35 lbs |
Bench Press | 15 x 2 | 155/125 lbs |
Thursday
Exercise | Reps | Weight |
---|---|---|
Burpees | 20 x 2 | Bodyweight |
Dumbbell Box Step-up | 15 x 2 | 30/20 lbs |
Barbell Thruster | 10 x 2 | 55/35 lbs |
Jump Squat | 20 x 2 | Bodyweight |
DB Sanding IYT Raises | 10 x 2 | 45/25 lbs |
Barbell Back Squat | 15 x 2 | 115/95 lbs |
Pushups | 20 x 2 | Bodyweight |
DB Stiff-leg DL to Upright Row | 10 x 2 | 50/35 lbs |
Barbell Power Snatch | 10 x 2 | 75/55 lbs |
Friday
Exercise | Reps | Weight |
---|---|---|
Air Squats | 20 x 2 | Bodyweight |
Kettlebell Swings | 15 x 2 | 30/20 lbs |
Barbell Overhead Squat | 10 x 2 | 55/35 lbs |
Plank | 1-2 min | Bodyweight |
DB Single Snatch (RH) | 15 x 2 | 45/25 lbs |
Barbell Deadlift | 10 x 2 | 115/95 lbs |
Side Plank | 20-sec/side | Bodyweight |
DB Single Snatch (LH) | 15 x 2 | 45/25 lbs |
Barbell Clean | 10 x 2 | 75/55 lbs |
Week 4 – (Mon, Tue, Thur & Fri)
Monday
Exercise | Reps | Weight |
---|---|---|
Box Jumps | 10 x 3 | Bodyweight |
Turkish get-ups (Left Arm) | 10 x 2 | 1/1.5 pood |
Barbell Jammer | 10 x 3 | 55/35 lbs |
High Knees | 30-sec | Bodyweight |
Turkish get-ups (Right Arm) | 10 x 2 | 35/25 lbs |
Barbell Clean and Press | 10 x 3 | 115/95 lbs |
Double Unders | 50 x 3 | Bodyweight |
Barbell Power Snatch | 10 x 3 | 75/55 lbs |
Tuesday
Exercise | Reps | Weight |
---|---|---|
Kettlebell Swings | 10 x 3 | 1/1.5 pood |
The Zercher Squat | 10 x 3 | 85/55 lbs |
Dips | 10 x 3 | Bodyweight |
Dumbbell Man Maker | 10 x 3 | 10/15 kg |
Barbell Clean and Press | 10 x 3 | 115/95 lbs |
Hanging Leg Raises | 10 x 3 | Bodyweight |
Dumbbell Thrusters | 10 x 3 | 50/35 lbs |
Barbell Hang Clean | 10 x 3 | 95/65 lbs |
Thursday
Exercise | Reps | Weight |
---|---|---|
Box Jump | 10 x 3 | Bodyweight |
Dumbbell Thruster | 10 x 3 | 30/20 lbs |
Barbell Front Squat | 10 x 3 | 125/95 lbs |
Dumbbell Clusters | 10 x 3 | 45/25 lbs |
Barbell Bench Press | 10 x 3 | 115/95 lbs |
Air Squat | 10 x 3 | Bodyweight |
Barbell Rollout | 10 x 2 | 50/35 lbs |
Barbell Split Clean | 10 x 2 | 155/125 lbs |
Friday
Exercise | Reps | Weight |
---|---|---|
Burpees | 10 x 3 | Bodyweight |
Barbell Overhead Squat | 10 x 3 | 55/35 lbs |
Pull-ups | 10 x 3 | Bodyweight |
Barbell Deadlift | 10 x 3 | 45/25 lbs |
Wall Ball Shots | 10 x 3 | 115/95 lbs |
Sit-ups | 10 x 3 | Bodyweight |
Muscle-ups | 10 x 2 | 50/35 lbs |
Squat clean | 10 x 3 | 75/55 lbs |
Week 5 – (Longest Mile, Chelsea, Bear Complex, Filthy Fifty, Angie)
You’ll do Benchmark WOD in the fifth week of 3 month Crossfit transformation workout plan.
Monday – The Longest Mile
Perform four rounds.
- 10 Burpees
- 100 meter Run
- 10 Air Squats
- 100 meter Pushupsush-Ups
- 100 meter Run
- 10 Sit-ups
- 100 meter Run
Tuesday – Chelsea
Perform each exercise for one minute until 30 minutes
- 5 Pull-Pushupsush-Ups
- 15 Air Squats
Wednesday – Bear Complex
Perform one rep x seven times without dropping or leaving the bar on the ground to complete one complex. And complete a total of five rounds.
- Power clean
- Front Squat
- Push Press
- Back Squat
- Push Press
Friday – Filthy Fifty
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (.75/1 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Presses with 45/35 lbs.
- 50 Back Extensions
- 50 Wall Ball Shots with 20/14 lbs.
- 50 Burpees
- 50 Double-Unders
Saturday – Angie
For time:
- 100 Pull-UPushupsush-Ups
- 100 Sit-Ups
- 100 Air Squats
Week 6 – Murph, Jason, Danny, Loredo, Omar
Monday – Murph
- 1 mile RPullupsull-UPushupsush-Ups
- 300 Air Squats
- 1 mile Run
Tuesday – Jason
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
Wednesday – Danny
- Do AMRAP in 20
- 30 Box Jump (24/20 in)
- 20 Push Press (115/75 pounPullupsull-ups
Friday – Loredo
Perform Six rounds
- 24 SquPushupsush-ups
- 24 Walking lunge steps
- 400 meters Run
Saturday – Omar
- 10 Barbell Thrusters (95/65 lb)
- 15 Bar-facing burpees
- 10 Barbell Thrusters (95/65 lb)
- 25 Bar-facing burpees
- Barbell Thrusters (95/65 lb)
- 35 Bar-facing burpees
Week 7 – Super Seven, Incredible Hulk, Batman, Jason, Superman
Monday – The Super Seven
Perform Seven Rounds with 3 minutes after each round.
- 20 Pushups
- 10 Kettlebell Swings
- 20 Air Squats
- 10 Barbell Hang ClPullupsull-ups
- 10 Dumbbell Man maker
- 20 Crunches
Tuesday – The Incredible Hulk
AMRAP, Time Cap: 20 minutes
- 5 Deadlifts with 75-115 lbs
- 5 Hang Power Cleans with 75-115 lbs
- 5 Front Squats with 75-115 lbs
- 5 Push Press with 75-115 lbs
- 5 Back Squat with 75-115 lbs
Wednesday – Batman
For time:
- 50 push-ups
- 100 Air Squats
- 5 DeadlPullupsull-ups
- 5 Bench Press
- 30 Box Jump
- 15 Power Cleans
- 30 sit-ups
- 10 Overhead Press
Friday – Jason
For time:
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
Saturday – Superman
For the time:
- 150 Double-Unders
- 10 Kettlebell Swings
- 10 Dumbbell Man Maker
- 10 Barbell Squat JPullupsull-ups
- 6 Deadlift
- 30 Box Jump
- 10 Knees-to-Elbows Pull Bar CruncPushupsush-ups
- 1-min Mountain Climbers
Week 8 – Joker, Ironman, Spiderman, Bert, Lumberjack 20
Monday – Joker
- 50 Pushups
- 10 Hang Power Cleans
- 10 Zercher Squat
- 10 Bench PrPullupsull-ups
- 10 Barbell Thrusters
- 30 Crunches
- 20 Squat Jump
- 5 Clean and Jerks
- 60-sec Mountain Climbers
Tuesday – Iron Man
- Repeat five rounds with 3-5 min rest between each round.
- 20 Burpees
- 20 Barbell Clean and Press
- 15 Dumbbell Man maker
- 20 Mountain Climbers
- 20 Barbell Overhead Squat
- 15 Barbell Power Snatch
- 20 Dumbbell Step-up
Wednesday – Spiderman
- 100 Double-unders
- 20 Dumbbell snatcPullupsPullups
- 10 Barbell Hang Clean
- 100 Double-undPushupsush-ups
- 20 Muscles-up
- 30 Sit-ups
- 20 Box Jump
- 20 Barbell Thruster
- 20 Toe to Bar
Friday – Bert
Do all workouts as fast as possible
- 50 Burpees
- 400 meter RPushupsush-Ups
- 400 meter Run
- 150 Walking Lunges
- 400 meter Run
- 200 Air Squats
- 400 meter Run
- 150 Walking Lunges
- 400 meter RPushupsush-Ups
- 400 meter Run
- 50 Burpees
Saturday – Lumberjack 20
Complete as quickly as possible
- 20 Deadlifts (275lbs)
- Run 400m
- 20 KB swings (2pood)
- Run 400m
- 20 Overhead Squats (115/95 lbs)
- Run 400m
- 20 Burpees
- Run 4PullupsPullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24/20 in)
- Run 400m
- 20 DB Squat Cleans (45/25 lbs)
- Run 400m
Week 9 – Captain America, Adambrown, Hammerett, Lumberjack 20, Cia Seven
Monday – Captain America
For time:
- 21 Hanpushupsush-ups
- 400 meter Run
- 21 Wepullupsull-ups
- 15 Hanpushupsush-ups
- 400 meter Run
- 15 Weighted Pull-ups
- 9 Handstand Push-ups
- 400 meter Run
- 9 Weighted Pull-ups
Tuesday – Adambrown
Two rounds for time of:
- 24 Deadlift with 295/205 pound
- 24 Box jumps (24/20 in)
- 24 Wallball shots with a 20/14 pound ball
- 24 Bench Press with 195 pound
- 24 Box jumps (24/20 in)
- 24 Wallball shots with a 20/14 pound ball
- 24 Clean with 145/100 pound
Wednesday – Hammerett (Hammer+Garrett)
Do each exercise as fast as possible.
- 5 Power clean (95/135 pounds)
- 10 Front squat (95/135 pounds)
- 5 Jerk (95/135 pounPullupsull-ups
- 75 Squats
- 25 Ring Hanpushupsush-ups
- 25 L-pull-ups
Friday – Lumberjack 20
Complete as quickly as possible
- 20 Deadlifts (275lbs)
- Run 400m
- 20 KB swings (2pood)
- Run 400m
- 20 Overhead Squats (115lbs)
- Run 400m
- 20 Burpees
- Run 4PullupsPullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24″)
- Run 400m
- 20 DB Squat Cleans (45lbs each)
- Run 400m
Saturday – The Cia Seven
Perform seven rounds for time:
- 7 Handstand Push-Ups
- 7 Thrusters
- 7 Hanging Knees-to-Elbows
- 7 Deadlifts
- 7 Burpees
- 7 Kettlebell SwPullupsull-Ups
Week 10 – Incredible Hulk, Jenkins, Zachary Tellier, Murph, Black Panther
Monday – The Incredible Hulk
- Time Cap: 20 minutes
- 5 Deadlifts with 75-115 lbs
- 5 Hang Power Cleans with 75-115 lbs
- 5 Front Squats with 75-115 lbs
- 5 Push Press with 75-115 lbs
- 5 Back Squat with 75-115 lbs
Tuesday – Jenkins
- Do AMRAP in 40 minutes:
- 50 Burpees
- 400 meter Run
- 50 Kettlebell Swings with 16-24 kg KB
- 400 meter Pullupsull-Ups
- 400-meter Pushupsush-Ups
- 400 meter Run
Wednesday – Zachary Tellier
- 10 BurpPushupsush-Ups
- 10 BurpPushupsush-Ups
- 50 Lunges
- 10 BurpPushupsush-Ups
- 50 Lunges
- 100 Sit-Ups
- 10 BurpPushupsush-Ups
- 50 Lunges
- 100 Sit-Ups
- 150 Air Squats
Friday – Murph
- 1 mile RPullupsull-UPushupsush-Ups
- 300 Air Squats
- 1 mile Run
Saturday – Black Panther
Perform AMRAP in 30 minutes
- 10 Burpees
- 10 Barbell ThrusPullupsull-ups
- 5 Deadlift
Week 11 – Doctor Strange, Fat Amy, Ant-man, Bert, The Ghost
Monday – Doctor Strange
AMRAP in 30 minutes
- 10 Box Jump
- 10 Push PrPullupsull-ups
- 10 Burpees
- 10 Kettlebell Swings
Tuesday – Fat Amy
- 50 Air Squats
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 30 Lunges
- 10 Burpees
- 20 Kettlebell Swings
- 10 Burpees
- 10 meter Bear Crawl
- 10 Burpees
- 20 Kettlebell Swings
- 10 Burpees
- 30 Lunges
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 50 Air Squats
Wednesday – Ant-man
AMRAP in 45 minutes
- 20 Box Jumps
- 20 Clean and Jerks
- 20 BurpPullupsPullups
- 20 Barbell Front Squat
Friday – Bert
For time:
- 50 Burpees
- 400 meter RPushupsush-Ups
- 400 meter Run
- 150 Walking Lunges
- 400 meter Run
- 200 Air Squats
- 400 meter Run
- 150 Walking Lunges
- 400 meter RPushupsush-Ups
- 400 meter Run
- 50 Burpees
Saturday – The Ghost
- 1 minute of Rowing
- 1 minute of Burpees
- 1 minute of Double-Unders
- 1-minute Rest
- Duration: 23 minutes
Week 12 – Havana, Tyrant 22, Zimmerman, Dirty Thirty, Filthy Fifty
Monday – Havana
- 150 Double-UndPushupsush-Ups
- 15 Power Cleans with 125-185 lbs
- Duration: 25 minutes
Tuesday – Tyrant 22
- 22 Deadlifts 275/185 lb)
- 22 Wall Ball Shots (20/14 lb)
- 22 Toes-to-Bars
- 22 Hand Release Push-Ups
- Duration: 22 minutes
Wednesday – Zimmerman
- 11 Chest-to-Bar Pull-Ups
- 2 Deadlifts with 205-315 lbs
- 10 HanPushupsush-ups
- Duration: 25 minutes
Friday – Dirty Thirty
For time:
- 30 Box Jumps (24/20 in)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings with 35 lbs.
- 30 Lunges
- 30 Knees-to-Elbows
- 30 Push Presses 45/35 lbs.
- 30 Back Extensions
- 30 Wall Ball Shots 20/14 lbs.
- 30 Burpees
- 30 Double-Unders
Saturday – Filthy Fifty
For time
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (.75/1 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Presses with 45/35 lbs.
- 50 Back Extensions
- 50 Wall Ball Shots with 20/14 lbs.
- 50 Burpees
- 50 Double-Unders
12 Week CrossFit Program PDF
Frequency Asked Questions (FAQs)
How many days a week should I do CrossFit?
You can do Crossfit three to five times a week, depending on your fitness level.
How long does CrossFit take to show results?
Crossfit usually takes three to four months to develop a better physique and scale your fitness to the next level.
Can I use this Crossfit program for Weight loss?
Yes, you can use this 12 week Crossfit program to speed up weight loss. It will help you burn serious calories, boost your metabolism, and increase fat loss. However, it won’t replace a calorie-restricted diet. Combining a weight-loss diet program with Crossfit may accelerate your fat loss.