The Ultimate 6 Week CrossFit Workout Plan (with PDF)

We’re proud to announce our ultimate 6 week CrossFit Program that is designed to improve your cardiorespiratory capacity, stamina, endurance, and strength.

This program is for all fitness levels and abilities. Whether you’re CrossFit-curious and thinking about joining or just want to get better at CrossFit in general, this workout plan is for you!

Jump to the program now!

Alternatively, you can download the free Kettlebell Workout PDF using the link below:

6 Week CrossFit Workout Plan In a Nutshell

Program styleCrossFit
Program duration6 weeks
WOD duration1 hour
Scheduling5 days a week
GoalIncrease strength and conditioning
LevelBeginner to advanced
Equipment neededBarbell, bumper plates, pull up bar, kettlebells, dumbbells, rower, bike erg, ski erg, gymnastics rings, plyometrics box, medicine ball, ab mat, climbing rope, skipping rope, resistance bands, foam roller, parallette bars

Will This Program Help me Build Muscle?

This CrossFit Workout Plan can definitely help you build muscle mass. Look at these buff dudes below.

Crossfit bodies

The guy in the middle is Rich Froning, arguably the greatest CrossFitter to ever live, won the CrossFit Games 4 times in a row. The guy on the left, Matt Chan and the tank on the right, Jason Khalipa are also both seasoned CrossFit athletes.

Now, we’re not saying you’re going to end up looking like these dudes after 6 weeks, but you’d be developing the foundational skills and strength to be able to!

CrossFit incorporates a plethora of traditional and Olympic weightlifting methodologies as part of its training as well as plenty of bodyweight and calisthenics type exercises that all lead to muscle gains and lean bulk.

Although this program is only for 6 weeks, you will notice a difference in your body composition by the end of it. Treat this workout plan as a stepping stone for you to take up CrossFit beyond this program so that you to take your muscle gains to the next level!

Program Structure

When devising this 6 week program, we found it imperative that we preserve the fundamental trait that makes the discipline of CrossFit so unique: constantly varied functional movements done at high intensity. At the same time we also wanted to make sure that the workouts we program all satisfy the following criteria:

  • Promotes new skill development
  • Combines multiple exercise modalities
  • Includes technical movements, and
  • Activates all 3 metabolic pathways

So we went back to the roots of CrossFit and obtained inspiration from the original CrossFit programming template[1]. This template not only embraces the criteria we listed above but also breaks down all CrossFit movements and groups them into 1 of 3 modalities:

  1. Gymnastics (G)
  2. Metabolic conditioning (M)
  3. Weightlifting (W)

In the CrossFit program we designed, we will be referring to these modalities as G, M, and W, respectively. Each modality on their own improves one’s fitness capabilities in different ways. But as a combination, they form a potent mix that will help increase agility, bodyweight control and coordination, cardio capacity, and strength and power.

If 6 weeks is too long for you, please check out our other CrossFit programs:

Movements Used in the Program

Below are the list of movements you will be performing as part of this 6 week program categorised into their respective modalities:

GymnasticsMetabolic ConditioningWeightlifting
Air Squats
Pull-ups
Push-ups
Dips
Handstand Push-ups
Rope Climbs
Muscle-Ups
Sit-ups
V-ups
Box Jumps
Lunges
Pistols
Toes to bar
Run
Bike
Row
Ski
Double Unders
Wall Balls
Burpees
Back Squats
Front Squats
Overhead Squats
Deadlifts
Cleans
Presses
Snatches
Clean and Jerks
Medicine Ball Drills
Kettlebell Swings
Thrusters
Deadlift High-pulls
Man makers
Exercises by Modalities

Program Scheduling

The scheduling used in this program will go by the 7-day week and will apply a 3-1-2-1 pattern. This means:

  • 3 days on
  • 1 day rest
  • 2 days on
  • 1 day rest

We split a two day rest after the 3rd and 6th days to break up the WODs because it’s important to allow time for rest and recovery.

The WOD formulated for each workout day will include 1, 2, or 3 movements from each modality and will be run in various formats that include: Tabata, EMOM, RFT, and AMRAP, just to name a few.

The entire program will run for 6 straight weeks and broken up into 2-week blocks where each subsequent block is progressively more difficult than the previous.

Program BlockWeekDifficulty LevelComments
Block 11-21Will only involve simple movements
Block 23-42WODs become more intense
Block 35-63Includes Olympic weightlifting with barbell and more advanced movements like muscle ups

Each 2-week block will look like this:

Day1234567
Wk 1WM
G
W
M
G
RESTW
M
GREST
Wk 2MG
W
M
G
W
RESTM
G
WREST
G = gymnastics, M = cardio, W = weighlifting

The weekly WOD schedule is structured as follows:

  • The first and sixth day of each week will involve a movement from a single modality.
  • The second and fifth days of each week will consist of two movements each from a different modality.
  • The third day will consist of three movements each from a different modality.

We believe that this workout structure and varied combination of modalities will allow for maximum intensity without overtraining the body as well as provide a perfect blend of skill, strength, and conditioning.

The daily workout will consist of the following elements in chronological order:

  1. Warm up. Gets the blood pumping and stimulates the muscles in anticipation for the grilling it’s about to receive! We provide specific warm up exercises tailored for the movements to be performed on the day.
  2. Mobility. Prepares the muscles that are going to be utilised for the movements to be performed in the workouts so that range of motion is maximised and risk of injury is minimised.
  3. Strength/skills. Focuses on exercises that will help complement the upcoming WOD.
  4. WOD. The main workout that implements the scheduled modalities for that day. This will be intense but the previous phases would have prepared you well to allow you to perform at your best.
  5. Cool down. Helps take your heart rate back down to normal and usually involves stretching.

All of these elements work together to facilitate and complement the targeted modalities for that day.

Can I Scale the WODs in this Program?

Yes of course! Not everyone will be at the same level of abilities and we would prefer that you did not miss any of the workout days if possible.

That’s why we encourage you to scale the workouts if needed to take full advantage of the program’s benefits.

The 6 Week CrossFit Workout Plan

Block 1

Week 1

Day 1 (W)
WarmupRun 400m
MobilityBanded kneeling lat stretch
Skill/strengthBarbell upright rows
5 x 8 reps
(build up in weight if capable)
WODEMOM 10 mins
5 KB swings
(53# / 35#)
5 Goblet squats
CooldownFloor lat stretch
EquipmentResistance band, barbell, bumper plates
Day 2 (M,G)
WarmupBike 20 cals
MobilityRoll out quads with foam roller
Skill/strengthDumbbell lunges
5 x 5 reps
(build up in weight if capable)
WOD7 min AMRAP
8 Wall balls
(20# / 14#)
12 Overhead plate lunges (65# / 45#)
CooldownCouch stretch
EquipmentBike, dumbbells, wall ball, bumper plates, foam roller
Day 3 (W,M,G)
WarmupRow 20 cals
MobilityStanding hamstring stretch
Skill/strengthDeadlift
5 x 5 reps
(build up in weight if capable)
WOD5 Rounds for time
5 Deadlifts
(135# / 95#)
10 Burpees
15 Box jumps (24″ / 20″)
CooldownHurdle stretch
EquipmentRower, barbell, plyo box, bumper plates
Day 4 (REST)
Day 5 (W,M)
WarmupSki 20 cals
50 single skips
Mobility20 shoulder dislocates
Barbell front rack stretch
Skill/strengthFront Squat
5 x 5 reps
(build up in weight if capable)
WOD5 Rounds
5 Front Squats
(110# / 75#)
200m sprint
Rest 1 min
CooldownCouch stretch
EquipmentSki erg, skipping rope, broomstick, barbell, bumper plates
Day 6 (G)
WarmupRun 200m
Row 200m
MobilityBanded overhead lat stretch
Skill/strengthStrict pull ups
5 x 5 reps
(scale with bands if necessary)
WOD3 Rounds
Max effort kipping pull ups

Rest 1 min
CooldownWall lat stretch
EquipmentRower, resistance band, pull up bar
Day 7 (REST)

Week 2

Day 1 (M)
WarmupRow 200m
MobilitySpiderman with thoracic rotation
Skill/strengthDumbbell bent over row
5 x 8 reps
(build up in weight if capable)
WOD5 Rounds
Max effort 250m row

Rest 2 min
CooldownSlow 400m on bike
EquipmentRower, dumbbells, bike
Day 2 (G,W)
Warmup100 single skips
MobilityRoll out triceps
Skill/strengthRing dips
3 x 8 reps
WOD4 Rounds for time
10 Push ups

10 Deadlifts (95# / 65#)
CooldownSpine lumber twist stretch
EquipmentSkipping rope, rings, barbell, bumper plates
Day 3 (M,G,W)
Warmup50 Air squats
200m run
MobilityRoll out quads
Skill/strengthBack Squat
5 x 8 reps
(build up in weight if capable)
WODFor time
100 KB Sumo high pulls
(44# / 26#)
50 burpees
50 wall balls
CooldownPigeon stretch
Couch Stretch
EquipmentFoam roller, barbell, bumper plates, kettlebell, wall ball
Day 4 (REST)
Day 5 (M,G)
WarmupRun 400m
MobilityRoll out calves
Skill/strengthTabata hollow rocks
WOD50-40-30-20-10
Double unders

Sit ups
CooldownStanding wall calf stretch
EquipmentSkipping rope, rings, barbell, bumper plates
Day 6 (W)
Warmup10 Kip swings
20 Shoulder dislocates
MobilityRoll out triceps
Skill/strengthSnatch grip deadlift
5 x 5 reps

(build up in weight if capable)
WOD5 Rounds
20 DB snatches

Rest 2 min
CooldownSpine lumber twist stretch
EquipmentBroomstick, foam, roller, pull up bar, barbell, bumper plates, dumbbell
Day 7 (REST)

Block 2

Week 3

Day 1 (W)
WarmupBike 10 cals
Row 10 cals
MobilityRoll out quads
Skill/strengthBack squat
4 x 10 reps
(build up in weight if capable)
WOD5 Rounds for time
10 Front squats
(135# / 95#)
15 KB swings (53# / 35#)
CooldownCouch stretch
EquipmentAssault bike, rower, foam roller, barbell, bumper plates, kettlebell
Day 2 (M,G)
WarmupSki 20 cals
20 burpees
MobilityRoll out quads with foam roller
Skill/strengthFront squat
4 x 10 reps

(build up in weight if capable)
WOD10 min AMRAP
200m run

24 Sit ups
10 Push ups
CooldownCouch stretch
EquipmentBike, dumbbells, wall ball, bumper plates, foam roller
Day 3 (W,M,G)
WarmupRow 20 cals
MobilityStanding hamstring stretch
Skill/strength15 min EMOM
Min 1 – 10 Ring dips

Min 2 – 10 push ups
Min 3 – 7 KB push press (each arm)
WOD12 min AMRAP
1 Rope climb

2 Power cleans (135# / 95#)
10 Burpees
15 Box jumps (24″ / 20″)
CooldownHurdle stretch
EquipmentRower, barbell, plyobox, bumper plates
Day 4 (REST)
Day 5 (W,M)
WarmupSki 20 cals
50 single skips
Mobility20 shoulder dislocates
Barbell front rack stretch
Skill/strengthStrict press
5 x 5 reps
(build up in weight if capable)
WODFor time
15 Push presses (110# / 65#)
200 m run
10 KB swings
400 m run
10 KB swings
(53# / 35#)
200 m run

15 Clean and jerks (135# / 95#)
CooldownCouch stretch
EquipmentSki erg, skipping rope, broomstick, barbell, bumper plates
Day 6 (G)
WarmupRun 200m
Row 200m
MobilityBanded overhead lat stretch
Skill/strengthSpend 12 mins
Bar muscle up practice
WODFor time
100 Pull ups
(10 push ups every 2 mins)
CooldownWall lat stretch
EquipmentRower, resistance band, pull up bar
Day 7 (REST)

Week 4

Day 1 (M)
WarmupSki 200m
100 single skips
MobilitySpiderman with thoracic rotation
Skill/strength20 min to find
1RM Deadlift
WODFor time
100 Double unders
800m walk with plate over head (45# / 35#)
200m walk with 2 plates in pinch grip
(35# / 25#)
400m walk with plate over head
200m walk with 2 plates in pinch grip
100 Double unders
CooldownRoll out calves
EquipmentSki erg, skipping rope, barbell, bumper plates, foam roller
Day 2 (G,W)
Warmup100 single skips
MobilityRoll out lats and triceps
Skill/strengthBench press
3 x 8 reps
WODFor time
21-15-9
Cleans
(135# / 95#)
Ring dips
CooldownRoll out lats and triceps
Spine lumber twist stretch
EquipmentSkipping rope, rings, barbell, bumper plates
Day 3 (M,G,W)
Warmup50 Air squats
200m run
MobilityRoll out quads
Skill/strength3-3-2-2-1-1 (12 min time cap)
Deadlift
(build up in weight)

and then

3 Rounds
Max effort Deadlifts @ 80% of highest weight` from above
WODAMRAP 15 mins
30 Double unders
40 Air squats
10 DB snatches
(50# / 35#)
CooldownPigeon stretch
Couch Stretch
EquipmentFoam roller, skipping rope, dumbbells
Day 4 (REST)
Day 5 (M,G)
WarmupRun 400m
MobilityRoll out calves
Skill/strengthTabata
Hollow rocks
Burpees
Push ups
WOD4 Rounds
10 Sumo deadlift high pulls
(110# / 95#)
400m Run
CooldownStanding wall calf stretch
EquipmentFoam roller, barbell, bumper plates
Day 6 (W)
Warmup10 Kip swings
20 Shoulder dislocates
MobilityRoll out triceps
Skill/strengthBack squat
5 x 5 reps

(build up in weight if capable)
WODFor time
30 DB snatches
(50# / 35#)
30 KB swings (53# / 35#)
30 DB Thrusters
CooldownSpine lumber twist stretch
EquipmentBroomstick, foam, roller, barbell, bumper plates, dumbbell, kettlebell
Day 7 (REST)

Block 3

Week 5

Day 1 (W)
Warmup400m Run
MobilityRoll out thoracic spine
20 shoulder dislocates
Banded lat stretch
Skill/strengthSnatch balance
5 x 3 reps
(build up in weight if capable)
WODFor time
30 Sumo deadlift high pulls
(65# / 45#)

30 Front squats
30 Hang squat cleans
30 Power snatches
30 Overhead squats
CooldownSupine twists
Couch stretch
EquipmentFoam roller, broomstick, resistance band, barbell, bumper plates
Day 2 (M,G)
WarmupSki 15 cals
Row 15 cals
MobilityRoll out lats and triceps
Skill/strengthAccumulate 100 push ups
(in as little sets as possible)
WOD5 rounds for time
20 Wall balls
10 Burpees box jump overs
20 V-ups
CooldownStanding quad stretch
Wall lat stretch
EquipmentSki, rower, foam roller, wall ball, plyo box
Day 3 (W,M,G)
Warmup400m Run
20 jumping lunges
MobilityRoll out triceps with barbell
Banded overhead lat stretch
Wall chest stretch
Skill/strengthAccumulate 75 Hollow rocks
Accumulate 5 mins Plank
WOD3 Rounds
50 Wallballs (20# / 14#)
5 Ring muscle ups
40 Toes to bar
4 Ring muscle ups
30 Thrusters
(95# / 65#)
3 Ring muscle ups
20 Burpees
2 Ring muscle ups
10 Hand release push ups
1 Ring muscle up
CooldownCouch stretch
Downward dog
EquipmentFoam roller, resistance band, wall ball, rings, pull up bar, barbell, bumper plates
Day 4 (REST)
Day 5 (W,M)
Warmup20m crab walk
20 cal row
Mobility20 shoulder dislocates
Barbell front rack stretch
Skill/strengthEMOM 12 mins
Min 1: 6 DB Snatches
(3 each arm)
Min 2: Ski 10 cals
WODFor time
15-12-9-6-3
Thrusters
(110# / 75#)
40 Double unders
(in between rounds)
CooldownBanded lat stretch
Couch stretch
EquipmentRower, broomstick, barbell, bumper plates, dumbbell, ski erg, skipping rope
Day 6 (G)
Warmup20 Scap pull ups
20 Kip swings
MobilityBanded overhead lat stretch
Skill/strength20 Seated box jumps
WOD3 Rounds for time
20 Pistol squats
15 Handstand push ups
10 Box jump overs
5 Bar muscle ups
CooldownWall lat stretch
EquipmentResistance band, pull up bar
Day 7 (REST)

Week 6

Day 1 (M)
Warmup2 Rounds
250m row
MobilityQuad stretch
Skill/strengthBack squats
7 x 3 reps

(at 80% of 1RM)
WOD1000m row
then straight into…
2 min max cals on bike
CooldownCouch stretch
EquipmentRower, barbell, bumper plates
Day 2 (G,W)
Warmup250m Row
20 Kip swings
Mobility20 shoulder dislocates
Skill/strengthClean and jerk
Find heavy double
WODFor time
1-2-3-4-5-4-3-2-1
Bar muscle ups
Clean and jerks
(155# / 100#)
CooldownRoll out lats and triceps
Spine lumber twist stretch
EquipmentRower, broomstick, pull up bar, barbell, bumper plates
Day 3 (M,G,W)
Warmup50 Air squats
200m run
MobilityRoll out quads and lats
Banded lat stretch
Skill/strength8 Rounds
Power snatch + Hang power snatch
(rest 90 secs in between rounds)
WODFor time
100 Double unders
50 Push ups
30 DB snatches alternating
(55# / 35#)
20 Chest to bar pull ups
30 DB snatches
50 Push ups
100 Double unders
CooldownPigeon stretch
Couch Stretch
EquipmentFoam roller, resistance band, pull up bar, barbell, bumper plates, skipping rope, dumbbells
Day 4 (REST)
Day 5 (M,G)
WarmupRun 400m
20 KB Swings
MobilityRoll out triceps and lats
Skill/strengthAccumulate 3 min L-sit hold from bar
WOD12 min AMRAP
12 Toes to bar
15 Box jumps
Goblet squats
(55# / 35#)
CooldownWall lat stretch
EquipmentKettlebell, foam roller, pull up bar, plyo box
Day 6 (W)
Warmup20 KB swings
20 Shoulder dislocates
MobilityRoll out triceps
Barbell front rack stretch
Skill/strengthBench press
5 x 8 reps

(build up in weight if capable)
WOD15 min AMRAP
75 Hang power cleans
(65# / 45#)
50 Push presses
25 Hang power snatches

(4 burpees every minute)
CooldownSpine lumber twist stretch
EquipmentKettlebell, broomstick, foam, roller, barbell, bumper plates
Day 7 (REST)

DISCLAIMER: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with the CrossFit brand we illustrate, and those listed here on our site.

References:

[1] http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf

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Mike Julom, ACE CPT

Mike is an ACE Certified PT and a CrossFit Level 1 Trainer. He is an avid lover of all sports. Basketball, tennis, athletics, volleyball, soccer, squash, golf, table tennis, even darts, you name it! He's a very active CrossFit athlete and has been WOD'ing for over 7 years. With such an intense fitness regime, Mike has learned to take care of his body physically, nutritionally, and spiritually. Mike founded ThisIsWhyImFit as a way to share his vast knowledge of exercises, diets, and general fitness advice.

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