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

Duration	3 Months
Goal	Build Strength, Endurance, and Muscle
Suitable For	Male and Female
Level	Beginners 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

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

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12 Week CrossFit Program PDF

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