A demanding 5-day CrossFit program for advanced athletes. Heavy olympic lifting, high-skill gymnastics, and brutal benchmark metcons for competitive fitness.
This advanced CrossFit program is built for competitors. Expect heavy olympic lifting, high-skill gymnastics, and brutal benchmark metcons that rotate through AMRAP, EMOM, for-time, and engine work. Move heavy, move well, and re-test the benchmark WODs to prove measurable progress across the eight weeks.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 5 × 3 | 180s |
| Wall Ball Shot | 5 × 25 · superset A | 15s |
| Box Jumps | 5 × 20 · superset A | 15s |
| Burpee | 5 × 15 · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Clean and Jerk | 8 × 2 | 30s |
| Pull Ups | 4 × 15 · superset A | 15s |
| Handstand Push-Up (Wall) | 4 × 10 · superset A | 15s |
| Toes-to-Bar | 4 × 15 · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Push Press | 5 × 3 | 180s |
| Barbell Thruster | 5 × 12 · superset A | 15s |
| Kettlebell Swing | 5 × 25 · superset A | 15s |
| Burpee | 5 × 15 · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift | 5 × 3 | 180s |
| Rowing Machine | 5 × 60s · superset A | 10s |
| Kettlebell Swing | 5 × 25 · superset A | 10s |
| Toes-to-Bar | 5 × 12 · superset A | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Thruster | 6 × 12 · superset A | 20s |
| Pull Ups | 6 × 15 · superset A | 20s |
| Box Jump-Over | 6 × 15 · superset A | 20s |
| Burpee | 6 × 15 · superset A | 30s |
The CrossFit plan is 5 days a week, with sessions of about 60 minutes, over 8 weeks.
The CrossFit plan uses a barbell, a cable machine, dumbbells, a kettlebell and a pull-up bar, plus some bodyweight exercises.
The CrossFit plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Advanced athletes with solid olympic-lifting technique and strong gymnastics (pull-ups, handstand push-ups, toes-to-bar). It assumes competition-level capacity.
Yes, but scale skill not effort — sub gymnastics progressions and reduce load, keeping the intended stimulus of each session.
Aggressively: sleep, nutrition, mobility, and planned deloads. Re-test benchmark WODs to confirm you're progressing, not just accumulating fatigue.
This is a competition-level program. Warm up and build to working loads on every barbell lift, keep gymnastics technique crisp, and never chase a time at the expense of form under heavy load. Deload every 4th week and stop any set the instant technique fails.
Track this plan free — sets, rest timers & AI coaching
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