3 Day Crossfit Strength Program w/PDF

If you’re looking for a challenging, effective, and easy-to-follow Crossfit workout program that can boost your strength and scale your fitness to the next level, you’ve come to the right place.

I’ve created a 3 day Crossfit strength program to help you increase your lifting ability, beef up muscle mass, and develop cardiovascular fitness.

Whether you’re a Crossfit athlete or a strongman, you can follow this program for a couple of months to achieve noticeable results.

Crossfit Strength Program Summary

You can try this Crossfit workout routine if you’re a beginner.

Best 3 Day Crossfit Strength Program to Level up Fitness

• Monday – The Terrific Three
• Tuesday – Rest
• Wednesday – The Fantastic Four
• Thursday – Rest
• Friday – The Fabulous Five
• Saturday – Rest
• Sunday – Rest

Do five minutes of warm-up exercises before main training to increase your heart rate and oxygen flow. Studies show warmup helps improve performance and lower the risk of injuries.

Day 1 – The Terrific Three

Round 1

• 10 Thrusters
• 10 Barbell Back Squats
• 10 Kettlebell Swings/arm
• Lift weight at 40-60% of your one-rep max (1RM)

Round 2

• 8 Thrusters
• 8 Barbell Back Squats
• 8 Kettlebell Swings/arm
• Lift weight at 60-70% of your 1RM

Round 3

• 5 Thrusters
• 5 Barbell Back Squats
• 5 Kettlebell Swings/arm
• Lift weight at 70-85% of your 1RM

Day 2 – The Fantastic Four

Round 1

• 10 DB Clean and Presses
• 10 Bench Presses
• 10 Pendlay Rows
• 50 Double Unders
• Lift weight at 40-60% of your 1RM

Round 2

• 8 DB Clean and Presses
• 8 Bench Presses
• 8 Pendlay Rows
• 20 Box Jumps
• Lift weight at 60-70% of your 1RM

Round 3

• 5 DB Clean and Presses
• 5 Bench Presses
• 5 Pendlay Rows
• 20 Situps
• Lift weight at 70-85% of your 1RM

Day 3 – The Fabulous Five

Round 1

• 10 Thrusters
• 10 Deadlifts
• 10 Pull-Ups
• 20 Box jumps
• 20 Back Extensions
• Lift weight at 40-60% of your 1RM

Round 2

• 8 Power Clean
• 8 Deadlifts
• 20 Push-Ups
• 10 Kettlebell Swings/side
• 20 Situps
• Lift weight at 60-70% of your 1RM

Round 3

• 5 Push Press
• 5 Deadlift
• 10 Pullups
• 20 Wall Ball Shots
• 10 Burpees
• Lift weight at 70-85% of your 1RM

Can You Do Strength Training 3 Days a Week?

You can do strength three times weekly as long as you feel confident and your muscles get sufficient recovery time (24-48 hours).

There’s no scientifically proven number when it comes to strength training frequency.¹Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS. Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis. Sports Med Open. 2018 Aug 3;4(1):36. doi: 10.1186/s40798-018-0149-9. PMID: 30076500; PMCID: PMC6081873.

It depends on person to person. If you feel energetic and confident, you can train as many as five times a week, but if you feel inactive or have pain in your muscles, you should listen to your body before lifting weights.

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The Bottom Line

Becoming stronger is a goal of many fitness enthusiasts, especially in the Crossfit community.

However, you need a workout plan to achieve this holy grail in an organized and effective way.

I’ve shared a 3 day Crossfit workout routine above in this article that can help increase your lifting ability, build mass, and improve cardiovascular fitness.

Whether you’re a male or female, you can follow this workout plan for a couple of months to level your fitness,

You can adjust load and interval time depending on your fitness level.

Increase the intensity and weight as you progress further.

Helpful Resources:

• The 100 Best CrossFit WOD List 
• Complete List of CrossFit Exercises 
• Bodyweight CrossFit Workouts
• 30 Best Dumbbell CrossFit Exercises 
• 14 Best Crossfit Kettlebell Workouts

References

• 1
  Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS. Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis. Sports Med Open. 2018 Aug 3;4(1):36. doi: 10.1186/s40798-018-0149-9. PMID: 30076500; PMCID: PMC6081873.