Free 5-Day Advanced CrossFit Workout Plan for Strength and Conditioning
5-Day Advanced Workout CrossFit Plan
This 5-day advanced CrossFit program intricately weaves together strength training, conditioning, and skill development to push your limits. Whether you're aiming for enhanced upper body strength, improved lower body performance, refined Olympic weightlifting techniques, or a comprehensive full-body endurance challenge, each day brings a new opportunity for growth. Remember to warm up properly before each workout and consult a fitness professional if you have any specific concerns or injuries.
Advanced CrossFit Workout Day 1: Upper Body Strength and Conditioning Warm-up
10 minutes of light cardio (e.g., jogging, rowing) followed by dynamic stretches.
Strength:
Bench Press: 5 sets of 5 reps
Pull-ups: 4 sets of 8 reps
Dumbbell Shoulder Press: 3 sets of 10 reps
Conditioning:
AMRAP (As Many Rounds As Possible) in 12 minutes:
10 Handstand Push-ups
15 Kettlebell Swings (24/16 kg)
20 Double-unders
CrossFit Workout Day 2: Lower Body Strength and Skill Work
Warm-up:
10 minutes of light cardio followed by dynamic stretches.
Strength:
Back Squat: 5 sets of 5 reps
Deadlift: 4 sets of 8 reps
Bulgarian Split Squats: 3 sets of 10 reps per leg
Skill Work:
Pistols (Single-leg Squats): Practice and perform 4 sets of 6 reps per leg
Double-under practice: Spend 10 minutes improving technique and efficiency.
CrossFit Workout Day 3: Conditioning and Core
Warm-up: 10 minutes of light cardio followed by dynamic stretches.
Conditioning:
5 rounds for time: 400-meter Run
15 Toes-to-Bar
20 Dumbbell Thrusters (22.5/15 kg)
Core:
Plank Hold: 4 sets of 1 minute
Russian Twists: 3 sets of 20 reps
CrossFit Workout Day 4: Olympic Weightlifting Focus
Warm-up: 10 minutes of light cardio followed by dynamic stretches.
Skill Work:
Snatch Technique: Work on form and technique with light to moderate weights for 15-20 minutes.
Strength:
Power Clean + Push Jerk: 5 sets of 3 reps
Front Squat: 4 sets of 6 reps
Conditioning:
3 rounds for time:
10 Power Snatches (60/40 kg)
15 Box Jumps (24/20 inches)
CrossFit Workout Day 5: Full-Body Conditioning and Endurance
Warm-up: 10 minutes of light cardio followed by dynamic stretches.
Conditioning:
4 rounds for time:
500-meter Row
20 Wall Balls (20/14 lbs)
30 Sit-ups
Endurance:
800-meter Run at a moderate pace
Rest 3 minutes
400-meter Run at a faster pace
Rest 2 minutes
200-meter Run at a sprint pace
Remember to cool down and stretch after each workout. Adjust the weights and intensity according to your fitness level and gradually progress over time. It's always a good idea to listen to your body and take rest days when needed.
The information provided is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. V3 Apparel does not provide medical advice, diagnosis, or treatment, and should not be liable for any damages or losses resulting from the use of the information provided. The use of any information provided is solely at your own risk.
