# CrossFit – Intermediate Strength & Conditioning

> A 4-day intermediate CrossFit program pairing barbell strength with varied metcons. Olympic-lift derivatives, gymnastics, and classic WODs for all-round fitness.

Goal: Athletic Performance · Level: Intermediate · Equipment: Barbell, Dumbbells, Kettlebell, Pull Up Bar, Bodyweight · 4 days/week · ~50 min/session · 8 weeks

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

## Overview

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.

## The Program

### Day 1 – Squat + Metcon — Squat + Metcon

- **Front Squat** — 5 sets × 5 reps, rest 150s
- **Wall Ball Shot** — 4 sets × 20 reps, rest 15s
- **Box Jumps** — 4 sets × 15 reps, rest 15s
- **Burpee** — 4 sets × 12 reps, rest 60s

### Day 2 – Press + Gymnastics — Press + Gymnastics

- **Barbell Push Press** — 5 sets × 5 reps, rest 150s
- **Pull Ups** — 4 sets × 10 reps, rest 15s
- **Handstand Push-Up (Wall)** — 4 sets × 6 reps, rest 15s
- **Toes-to-Bar** — 4 sets × 10 reps, rest 60s

### Day 3 – Hinge + Power — Hinge + Power

- **Power Clean** — 6 sets × 3 reps, rest 30s
- **Kettlebell Swing** — 4 sets × 20 reps, rest 15s
- **Box Jump-Over** — 4 sets × 12 reps, rest 15s
- **Sit-Up** — 4 sets × 20 reps, rest 60s

### Day 4 – Benchmark WOD — Benchmark WOD

- **Dumbbell Thruster** — 5 sets × 15 reps, rest 20s
- **Pull Ups** — 5 sets × 10 reps, rest 20s
- **Burpee** — 5 sets × 12 reps, rest 20s
- **Kettlebell Swing** — 5 sets × 20 reps, rest 30s

## FAQ

### Do I need to be good at olympic lifting?

You should have a working power clean and comfortable barbell squat/press. Loads stay moderate; scale technical lifts to dumbbells if needed.

### What is a benchmark WOD?

A repeatable workout you time and re-test to measure progress. Day 4 is designed to be tracked over the program.

### How do I scale gymnastics like handstand push-ups?

Use pike push-ups or box push-ups until you build the strength — the plan still works with scaled variations.

## Safety notes

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.