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 | 15s |
| Box Jumps | 4 × 15 | 15s |
| Burpee | 4 × 12 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Push Press | 5 × 5 | 150s |
| Pull Ups | 4 × 10 | 15s |
| Handstand Push-Up (Wall) | 4 × 6 | 15s |
| Toes-to-Bar | 4 × 10 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 6 × 3 | 30s |
| Kettlebell Swing | 4 × 20 | 15s |
| Box Jump-Over | 4 × 12 | 15s |
| Sit-Up | 4 × 20 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Thruster | 5 × 15 | 20s |
| Pull Ups | 5 × 10 | 20s |
| Burpee | 5 × 12 | 20s |
| Kettlebell Swing | 5 × 20 | 30s |
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