A 4-day intermediate CrossFit program pairing barbell strength with varied metcons. Olympic-lift derivatives, gymnastics, and classic WODs for all-round fitness.
This intermediate CrossFit program pairs dedicated barbell strength with varied, tested metcons. You'll build the squat, press, and clean while developing gymnastics skills and a strong engine. Formats rotate through AMRAP, EMOM, and for-time, with a repeatable benchmark WOD to track your progress across the program.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 5 × 5 | 150s |
| Wall Ball Shot | 4 × 20 · superset A | 15s |
| Box Jumps | 4 × 15 · superset A | 15s |
| Burpee | 4 × 12 · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Push Press | 5 × 5 | 150s |
| Pull Ups | 4 × 10 · superset A | 15s |
| Handstand Push-Up (Wall) | 4 × 6 · superset A | 15s |
| Toes-to-Bar | 4 × 10 · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 6 × 3 | 30s |
| Kettlebell Swing | 4 × 20 · superset A | 15s |
| Box Jump-Over | 4 × 12 · superset A | 15s |
| Sit-Up | 4 × 20 · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Thruster | 5 × 15 · superset A | 20s |
| Pull Ups | 5 × 10 · superset A | 20s |
| Burpee | 5 × 12 · superset A | 20s |
| Kettlebell Swing | 5 × 20 · superset A | 30s |
The CrossFit plan is 4 days a week, with sessions of about 50 minutes, over 8 weeks.
The CrossFit plan uses a barbell, dumbbells, a kettlebell and a pull-up bar, plus some bodyweight exercises.
The CrossFit plan is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
You should have a working power clean and comfortable barbell squat/press. Loads stay moderate; scale technical lifts to dumbbells if needed.
A repeatable workout you time and re-test to measure progress. Day 4 is designed to be tracked over the program.
Use pike push-ups or box push-ups until you build the strength — the plan still works with scaled variations.
Rehearse barbell and olympic movements light each session. Scale gymnastics (pull-ups, handstand push-ups, toes-to-bar) to appropriate progressions. Rest fully during strength work; push the conditioning. Stop any set when form breaks.
Track this plan free — sets, rest timers & AI coaching
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