4 Week Crossfit Program to Level up Fitness (with PDF)

I’ve designed a 4-week Crossfit training program to help you improve your strength, endurance, speed, balance, and flexibility. It will also help you build muscle and develop body composition.

So, if you’re looking for an easy-to-follow and effective workout routine that can help you enhance your overall fitness, then you can get it from here.

It is suitable for all fitness levels, whether you’re a male or female, beginner or intermediate.

Some exercises in this program may be challenging, but you can replace them with others that suit you.

Program Summary

Duration90 Days
GoalBuild Strength, Endurance, Agility, and Balance
Frequency4 days a week
One Session Duration30-45 minutes
LevelBeginners to Intermediate
Target GenderMale and Female
Plan to Follow Next12 Week Crossfit Program

Note: If you do Crossfit at home, you can download this 6-week program.

4 Week Crossfit Program Schedule

Men Doing Crossfit Workout Training

The exercises will be divided into three rounds in this program. For example, you’ll start with cardio workouts to increase your heart rate and oxygen flow, followed by weight-lifting exercises to build strength and mass; and end your session with stretching and flexibility exercises to ease your sore muscle.

Week 1

Monday

CardioStrength TrainingMobility Exercise
10 Squat Jumps15 KB Swings x 220 Calf Raises x 2
15-sec Mt. Climber10 DB Thrusters x 215-sec Dead Hang x 2
15 Pushups15 BB Back Squats x 215-sec Bend Forward x 2
10 Situps15 BB Bench Presses x 215-sec Upward Facing Dog x 2
30-sec Jump Jacks10 Ring Rows x 215 Glute-Ham Raises x 2

Tuesday

CardioStrength TrainingMobility Exercise
10 Burpees10 Pull-Ups x 215-sec Pigeon Stretch x 2
10 Shoulder Taps x 215 Military Press x 215-sec downward Dog x 2
10 Box Jumps x 210 Hang Clean x 215-sec Superman Fly x 2
30-sec Bear Crawl5 Sumo Deadlifts x 215-sec Hamstring Stretch x 2
10 Diver Pushup x 210 Pendlay Rows x 215-sec Glute Bridge x 2
4 week Crossfit plan

Thursday

CardioStrength TrainingMobility Exercise
15 Air Squats x 210 Barbell Cleans x 215-sec Spiderman Lunges x 2
15-sec High Knees x 215 Bench Presses x 215-sec Cat Cows x 2
10 Bicycle Crunches x 215 KB Thruster x 215-sec Cossack Squat x 2
15-sec Plank Ankle Taps x 210/side Landmine Twist x 215-sec Ankle Rocks x 2
10 Burpees x 210/side Step-ups x 215-sec T-Spine Rotation x 2

Friday

CardioStrength TrainingMobility Exercise
15-sec Mt. Cimber x 220 Wall Ball Shots x 210 Hindu Pushups x 2
15 Split Jump Squat10 Pull-ups x 215-sec Bend Forward x 2
15 Pushups x 210 DB Snatches (RA) x 210 Glute-Ham Raises x 2
15-sec Flutter Kicks x 210 DB Snatches (LA) x 210 Glute Bridges x 2
15 Situps x 220 Box jumps x 215-sec Downward-Facing Dog x 2

Week 2

Monday

CardioWeight TrainingMobility Exercise
15 Squat Jumps15 KB Swings x 220 Calf Raises x 2
15-sec Mt. Climber x 210 DB Thrusters x 215-sec Dead Hang x 2
15 Kneeling Squat Jump15 BB Back Squats x 215-sec Bend Forward x 2
10 Curtsy Lunge x 215 High Pulls x 215-sec Upward Facing Dog x 2
30-sec Jump Jacks x 210 Ring Rows x 215 Glute-Ham Raises x 2

Tuesday

CardioWeight TrainingMobility Exercise
15 Lunge Front Kicks x 215 Bench Presses x 215-sec Triangle Pose x 2
15-sec High Knees x 210 Power Cleans x 215-sec Seated Fwd Fold x 2
15 Frog Squat Jumps x 210 Pull-ups x 2 15-sec Warrior I x 2
15-sec Vertical Jumps x 215 Bar Dips x 215-sec Bow Pose x 2
800 mt. Run x 210 KB Sit-ups x 215-sec Camel Pose x 2

Thursday

CardioWeight TrainingMobility Exercise
20-sec Mt. Cimber x 215 Back Squats x 215-sec Boat Pose x 2
10 Jump Squats x 215 Thrusters x 215-sec Ankle Rocks x 2
15 Pushups x 210 Turkish Get-Up x 215-sec Up Facing Dog x 2
15-sec Flutter Kicks x 210 High Pulls x 215-sec Camel Pose x 2
1K Run15 Pendlay Rows x 215 Glute-Ham Extension x 2

Friday

CardioStrength TrainingMobility Exercise
10 Bar Over Burpees x 28 Deadlifts x 220 Calf Raises x 3
10 Shoulder Taps x 215 Chinups x 215-sec Pigeon Stretch x 2
10 Box Jumps x 212 Push Presses x 215 Superman Pull x 3
20-sec Bear Crawl x 210 KB swings (RA+LA) x 215-sec Ham Stretch x 2
100 Double Unders x 210 Ring Rows x 315 Glute Bridges x 2

Week 3

Monday

CardioWeight TrainingMobility Exercise
15 Lunge Front Kicks x 220 Bench Presses x 215-sec Triangle Pose x 2
15 High Knees x 210 Power Clean x 215-sec Seated Fwd Fold x 2
15 Frog Squat Jumps x 210 Pull-ups x 215-sec Warrior I x 2
15 Plank Ankle Taps x 215 Bar Dips x 215-sec Bow Pose x 2
1200 mt. Run x 215 KB Sit-ups x 215-sec Camel Pose x 2

Tuesday

CardioWeight TrainingMobility Exercise
15-sec Mt. Cimber x 220 Back Squats x 215-sec Boat Pose x 2
15 Jump Squats x 215 Thrusters x 2 15-sec Ham Stretch x 2
15 Pushups x 210 Turkish Get-Up x 215-sec Up Facing Dog x 2
15 Flutter Kicks x 215 Wall Ball Shots x 215-sec Camel Pose x 2
1K Run15 Pendlay Rows x 215 Glute-Ham Extension x 2

Thursday

CardioWeight TrainingMobility Exercise
10 Burpees x 315 Wall Ball Shots x 315 Hindu Pushups x 2
10 Split Jump Squat x 215 Pull-ups x 315-sec Bend Forward x 3
10 Pushups x 315 Overhead Squats x 320 Superman Fly x 3
15-sec Flutter Kicks x330-sec Farmers Walk x 220 Glute Bridges x 3
15 Situps x 310 Clean and Jerks x 215-sec Down Facing Dog x 3

Friday

CardioWeight TrainingMobility Exercise
30-sec Mt. Cimber x 310 Squat to Presses x 315-sec Seated Fwd Fold x 3
10 Burpees Over the Bar x 210 Turkish Get-ups x 315-sec Back Extensions x 3
10 Pullups x 210 Toes To Rings x 315-sec Bird Dog x 3
30-sec Battle Rope x 310 Pendlay Rows x 315 Hindu Pushups x 3
150 Double Unders10 Overhead Squats x 315-sec Camel Pose x 3

Week 4

Monday

CardioWeight TrainingMobility Exercise
45-sec Rowing x 38 Man maker x 315-sec Bend Forward x 2
15 Bar Facing Burpees x 38 Step-ups x 315-sec Up Facing Dog x 3
150 Double Unders x 28 Push Presses x 315-sec Pigeon Stretch x 3
15 Pushups x 38 Snatches x 3 15 Superman Fly x 3
20 situps x 38 KB Swings x 315-sec Bow Pose x 3

Tuesday

CardioWeight TrainingMobility Exercise
10 Bar Over Burpees x 312 Front Squats x 320 Calf Raises x 3
10 Shoulder Taps x 26 Deadlifts x 315-sec Pigeon Stretch x 3
10 Box Jumps x 310 Pullups x 315 Superman Pull x 3
20-sec Bear Crawl x 26 Clean and Jerks x 315-sec Ham Stretch x 3
20 Squats x 210 Bar Dips x 315 Glute Bridges x 3

Thursday

CardioWeight TrainingMobility Exercise
30-sec Mt. Cimber x 215 Wall Ball Shots x 310 Hindu Pushups x 2
15 Split Jump Squats x 210 Pull-ups x 315-sec Bend Forward x 3
20 Pushups x 210 DB Snatches (RA) x 215 Glute-Ham Raise x 3
15-sec Flutter Kicks x 210 DB Snatches (LA) x 215-sec Seated Fwd Fold x 3
15 Situps x 315 Box jumps x 315-sec Down-Facing Dog x 3

Friday

CardioWeight TrainingMobility Exercise
400 mt Run10 Deadlifts x 315-sec Ham Stretch x 3
150 Double Unders10 Overhead Squats x 315-sec SpiderM Lunges x 3
10 Burpees10 Thrusters x 315-sec Cat Cows x 3
400 mt Run10 KB Pistol Squat x 315-sec Cossack Squat x 3
150 Double Unders10 Toes To Ring x 315-sec Triangle Pose x 3

Instructions to Follow the Crossfit Program

1. Perform exercises in circuits

Exercises will be done in circuits, unlike the traditional approach where you perform all sets and reps of one exercise before moving on to another.

2. Rest Days

You can train any four days of the week, but it would be best to take a day off after two consecutive training days.

3. Interval time between exercises

You can rest 15 to 30 seconds between cardio exercises, 1 to 2 minutes between strength workouts, and 30-45 seconds between mobility exercises.

4. Modify the Program

You can make any changes to the routine depending on your fitness level and goal. For example, some exercises can be challenging, so that you can replace them with others. Similarly, you can increase and decrease repetitions, interval time between sets, and daily workout duration to adjust the program according to your need.

You can include various exercises or WODs from these resources:

Download PDF

Download and save this workout program and use it offline.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.