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
Duration | 3 Months |
Goal | Develop Strength, Mass, and Cardiovascular Health |
Frequency | 3 days a week |
Level | Intermediate |
Target Gender | Male and Female |
Where to workout | At Crossfit Gym |
Successive Program | 4-week Crossfit Program |
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
- 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.