12 Week Crossfit Program with Free PDF

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
Duration3 Months
GoalBuild Strength, Endurance, and Muscle
Suitable ForMale and Female
LevelBeginners to Pro

Common Tips:

  1. Depending on your strength, you can increase and decrease the load if the suggested weight is too heavy or light.
  2. You can replace those exercises which you can’t do them.
  3. Take your senior’s help if you’re a beginner.
  4. Increase the intensity and load as you progress further.

Related: The 100 Best CrossFit WOD List With PDF

12 Week CrossFit Program Schedule

12 Week CrossFit Workout Program

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

ExerciseRepsWeight
Burpees20 x 2 Bodyweight
Dumbbell Thrusters15 x 224/20 lbs
Barbell Back Squat10 x 2135/95 lbs
Pushups20 x 2 Bodyweight
Kettlebell Swings15 x 216-24 kg
Barbell Bench Press10 x 2125/95 lbs

Wednesday

ExerciseRepsWeight
Jump Squat20 x 2 Bodyweight
Dumbbell Man maker15 x 215/10 kg
Military Press10 x 245/30 lbs.
Box Jumps (24/20 in)20 x 2Bodyweight
Dumbbell Russian Twist15 x 215/10 kg
Barbell Hang Clean10 x 245/30 lbs.
12 week Crossfit program for beginners

Friday

ExerciseRepsWeight
 Air Squat20 x 2 Bodyweight
DB Pushup To Renegade Row15 x 215/10 kg
The Sumo Deadlift10 x 2175/115 lbs
High Knees20 x 2 Bodyweight
Dumbbell Reverse Crunches15 x 216-24 lbs
Barbell Push Press10 x 285/65 lbs

Week 2 – (Mon, Wed, & Fri)

Monday

ExerciseRepsWeight
Pull-ups10 x 2 Bodyweight
Dumbbell Burpees10 x 215/10 kg
Barbell Overhead Squat10 x 2145/95 lbs
Mountain Climbing15-sec x 2 Bodyweight
Single-arm DB Squat Snatch10/side x 235/25 lbs
Barbell Conventional Deadlift10 x 2195/155 lbs

Wednesday

ExerciseRepsWeight
Mountain Climbers15-sec x 2 Bodyweight
DB Hang Squat Clean10 x 220/15 kg
Barbell High Pull10 x 285/55 lbs
 Split Jump Squat10 x 2 Bodyweight
DB Squat to Shoulder Press10 x 250/35 lbs
The Split Clean10 x 295/65 lbs

Friday

ExerciseRepsWeight
Burpees15 x 2 Bodyweight
Dumbbell Thrusters15 x 224/20 lbs
Barbell Back Squat15 x 2135/95 lbs
Pushups15 x 2 Bodyweight
Kettlebell Swings15 x 216-24 kg
Barbell Bench Press15 x 2125/95 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

ExerciseRepsWeight
 Squat Pulses to Jump15 x 2 Bodyweight
Kettlebell Swings15 x 21/1.5 pood
The Zercher Squat15 x 285/55 lbs
Crunches15 x 2 Bodyweight
Dumbbell Man Maker10 x 210/15 kg
Barbell Clean and Press10 x 2115/95 lbs
Leg Raises10 x 2 Bodyweight
Dumbbell Thrusters15 x 250/35 lbs
Barbell Jammer10 x 295/65 lbs

Tuesday

ExerciseRepsWeight
Pull-ups10 x 2 Bodyweight
DB Push-up to Renegade Row10 x 230/20 lbs
Barbell Front Squat15 x 2125/95 lbs
Box Jump20 x 2 Bodyweight
Dumbbell Clusters10 x 245/25 lbs
Barbell Snatch10 x 2115/95 lbs
Air Squat20 x 2 Bodyweight
Double Unders50 x 250/35 lbs
Bench Press15 x 2155/125 lbs

Thursday

ExerciseRepsWeight
Burpees20 x 2 Bodyweight
Dumbbell Box Step-up 15 x 230/20 lbs
Barbell Thruster10 x 255/35 lbs
Jump Squat20 x 2 Bodyweight
DB Sanding IYT Raises10 x 245/25 lbs
Barbell Back Squat15 x 2115/95 lbs
Pushups20 x 2 Bodyweight
DB Stiff-leg DL to Upright Row10 x 250/35 lbs
Barbell Power Snatch10 x 275/55 lbs

Friday

ExerciseRepsWeight
Air Squats20 x 2 Bodyweight
Kettlebell Swings15 x 230/20 lbs
Barbell Overhead Squat10 x 255/35 lbs
Plank1-2 min Bodyweight
DB Single Snatch (RH)15 x 245/25 lbs
Barbell Deadlift10 x 2115/95 lbs
Side Plank20-sec/side Bodyweight
DB Single Snatch (LH)15 x 245/25 lbs
Barbell Clean10 x 275/55 lbs

Week 4 – (Mon, Tue, Thur & Fri)

Monday

ExerciseRepsWeight
Box Jumps10 x 3 Bodyweight
Turkish get-ups (Left Arm)10 x 21/1.5 pood
Barbell Jammer10 x 355/35 lbs
High Knees30-sec Bodyweight
Turkish get-ups (Right Arm) 10 x 235/25 lbs
Barbell Clean and Press10 x 3115/95 lbs
Double Unders50 x 3 Bodyweight
Barbell Power Snatch10 x 375/55 lbs
Crossfit 12 week workout program

Tuesday

ExerciseRepsWeight
Kettlebell Swings10 x 31/1.5 pood
The Zercher Squat10 x 385/55 lbs
Dips10 x 3 Bodyweight
Dumbbell Man Maker10 x 310/15 kg
Barbell Clean and Press10 x 3115/95 lbs
Hanging Leg Raises10 x 3 Bodyweight
Dumbbell Thrusters10 x 350/35 lbs
Barbell Hang Clean10 x 395/65 lbs

Thursday

ExerciseRepsWeight
Box Jump10 x 3 Bodyweight
Dumbbell Thruster10 x 330/20 lbs
Barbell Front Squat10 x 3125/95 lbs
Dumbbell Clusters10 x 345/25 lbs
Barbell Bench Press10 x 3115/95 lbs
Air Squat10 x 3 Bodyweight
Barbell Rollout10 x 250/35 lbs
Barbell Split Clean10 x 2155/125 lbs
12 week Crossfit strength program

Friday

ExerciseRepsWeight
Burpees10 x 3 Bodyweight
Barbell Overhead Squat10 x 355/35 lbs
Pull-ups10 x 3 Bodyweight
Barbell Deadlift10 x 345/25 lbs
Wall Ball Shots10 x 3115/95 lbs
Sit-ups10 x 3 Bodyweight
Muscle-ups10 x 250/35 lbs
Squat clean10 x 375/55 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

SaturdayAngie

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

FridayLoredo

Perform Six rounds

  • 24 SquPushupsush-ups
  • 24 Walking lunge steps
  • 400 meters Run

SaturdayOmar

  • 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

TuesdayThe 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

FridayJason

For time:

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups

SaturdaySuperman

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

TuesdayIron 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

FridayBert

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

SaturdayLumberjack 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

TuesdayAdambrown

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

FridayLumberjack 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

SaturdayThe 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

TuesdayJenkins

  • 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

FridayMurph

  • 1 mile RPullupsull-UPushupsush-Ups
  • 300 Air Squats
  • 1 mile Run

SaturdayBlack 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

TuesdayFat 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

FridayBert

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

SaturdayThe 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

TuesdayTyrant 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

FridayDirty 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

SaturdayFilthy 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.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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