# CrossFit – Advanced Competitor Conditioning

> A demanding 5-day CrossFit program for advanced athletes. Heavy olympic lifting, high-skill gymnastics, and brutal benchmark metcons for competitive fitness.

Goal: Athletic Performance · Level: Advanced · Equipment: Barbell, Dumbbells, Kettlebell, Cable Machine, Pull Up Bar, Bodyweight · 5 days/week · ~60 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/cf-gym-advanced

## Overview

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.

## The Program

### Day 1 – Heavy Squat + WOD — Heavy Squat + WOD

- **Front Squat** — 5 sets × 3 reps, rest 180s
- **Wall Ball Shot** — 5 sets × 25 reps, rest 15s
- **Box Jumps** — 5 sets × 20 reps, rest 15s
- **Burpee** — 5 sets × 15 reps, rest 60s

### Day 2 – Olympic + Gymnastics — Olympic + Gymnastics

- **Clean and Jerk** — 8 sets × 2 reps, rest 30s
- **Pull Ups** — 4 sets × 15 reps, rest 15s
- **Handstand Push-Up (Wall)** — 4 sets × 10 reps, rest 15s
- **Toes-to-Bar** — 4 sets × 15 reps, rest 60s

### Day 3 – Press + Metcon — Press + Metcon

- **Barbell Push Press** — 5 sets × 3 reps, rest 180s
- **Barbell Thruster** — 5 sets × 12 reps, rest 15s
- **Kettlebell Swing** — 5 sets × 25 reps, rest 15s
- **Burpee** — 5 sets × 15 reps, rest 60s

### Day 4 – Hinge + Engine — Hinge + Engine

- **Deadlift** — 5 sets × 3 reps, rest 180s
- **Rowing Machine** — 5 sets × 60s, rest 10s
- **Kettlebell Swing** — 5 sets × 25 reps, rest 10s
- **Toes-to-Bar** — 5 sets × 12 reps, rest 45s

### Day 5 – Competitor WOD — Competitor WOD

- **Barbell Thruster** — 6 sets × 12 reps, rest 20s
- **Pull Ups** — 6 sets × 15 reps, rest 20s
- **Box Jump-Over** — 6 sets × 15 reps, rest 20s
- **Burpee** — 6 sets × 15 reps, rest 30s

## FAQ

### Who is this for?

Advanced athletes with solid olympic-lifting technique and strong gymnastics (pull-ups, handstand push-ups, toes-to-bar). It assumes competition-level capacity.

### Can I scale it?

Yes, but scale skill not effort — sub gymnastics progressions and reduce load, keeping the intended stimulus of each session.

### How do I manage fatigue over 5 days?

Aggressively: sleep, nutrition, mobility, and planned deloads. Re-test benchmark WODs to confirm you're progressing, not just accumulating fatigue.

## Safety notes

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.