Free 5-Day Intermediate CrossFit Workout Plan for Strength and Conditioning

5-Day Intermediate Workout CrossFit Plan

Here's a sample 5-day intermediate CrossFit plan that incorporates a variety of exercises to target different muscle groups and improve overall fitness. Remember to warm up before each session and cool down/stretch afterward to prevent injuries and aid recovery. Feel free to adjust the weights, reps, and sets based on your individual fitness level and goals.

CrossFit Workout Day 1: Upper Body Focus (Push)

Warm-up: Jogging, arm swings, shoulder rotations, and push-up variations (10 minutes)

Bench Press: 4 sets x 6-8 reps
Dumbbell Shoulder Press: 3 sets x 8-10 reps
Ring Dips or Bar Dips: 3 sets x 8-10 reps
Push-ups: 3 sets x max reps
Bent-Over Dumbbell Rows: 3 sets x 10-12 reps
Plank: 3 sets x 30-60 seconds

CrossFit Workout Day 2: Lower Body Focus (Squat)

Warm-up: Jogging, leg swings, hip rotations, and bodyweight squats (10 minutes)

Back Squat: 4 sets x 6-8 reps
Romanian Deadlift: 3 sets x 8-10 reps
Walking Lunges: 3 sets x 12-16 steps
Box Jumps or Step-Ups: 3 sets x 10-12 reps
Russian Kettlebell Swings: 3 sets x 12-15 reps
Plank: 3 sets x 30-60 seconds

CrossFit Workout Day 3: Conditioning and Endurance Warm-up:

Jumping jacks, high knees, mountain climbers, and dynamic stretches (10 minutes)

AMRAP (As Many Rounds As Possible) in 12 minutes:
10 Burpees
15 Kettlebell or Dumbbell Thrusters
20 Double Unders or Single Unders (Jump rope)
Rowing Intervals: 5 sets x 500 meters, with 1-minute rest between sets
Tabata Abs:
Sit-ups: 4 minutes (20 seconds on, 10 seconds off)
Plank: 4 minutes (20 seconds on, 10 seconds off)

CrossFit Workout Day 4: Upper Body Focus (Pull)

Warm-up: Jumping jacks, arm swings, shoulder rotations, and pull-up variations (10 minutes)

Pull-ups (or Assisted Pull-ups): 4 sets x 6-8 reps
Barbell Rows: 3 sets x 8-10 reps
Dumbbell Bench Press: 3 sets x 8-10 reps
Seated Dumbbell Shoulder Press: 3 sets x 10-12 reps
Push-ups: 3 sets x max reps
Plank: 3 sets x 30-60 seconds

CrossFit Workout Day 5: Full-Body Strength and Conditioning

Warm-up: Jogging, dynamic stretches, and bodyweight exercises (10 minutes)

Power Clean: 4 sets x 6-8 reps
Front Squat: 3 sets x 8-10 reps
Dumbbell Snatch: 3 sets x 8-10 reps (each arm)
Wall Balls: 3 sets x 10-12 reps
Box Jumps: 3 sets x 10-12 reps
Rowing Machine or Assault Bike: 3 sets x 500 meters (or 2 minutes)
Plank: 3 sets x 30-60

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.