Free CrossFit training plan.
Strength, built around your engine.
CrossFit and strength training in one plan: barbell days, gymnastics and metcons built around your conditioning, not stacked on top of it.
A real week · General · Week 5 · Base
What a week looks like.
About 6 hours · adjusts to the days you have
- MONRestRecovery counts too
- TUEBarbell metcon75 min · deadlift, hang power clean, push press
- WEDEngine: easy aerobic70 min · row, bike or run
- THUGymnastics EMOM75 min · pull-ups, toes-to-bar, handstands
- FRIRestRecovery counts too
- SATOlympic lifting75 min · hang power snatch, overhead squat
- SUNGymnastics skill + intervals65 min · strict pull-ups, toes-to-bar EMOM
Built for how CrossFit athletes actually train.
Lifts built around conditioning
Squat, deadlift and Olympic lifting sit in the same week as metcons and engine days, planned as one training load.
An engine, not just WODs
Easy aerobic sessions on the rower, bike or road build the base that lets you recover between rounds.
Benchmarks you can retest
Benchmarks like Helen show up in the plan, so you can see your engine move from one block to the next.
CrossFit questions
Is this CrossFit or strength training?
Both. The plan mixes barbell strength, Olympic lifting, gymnastics and conditioning, with the lifting built around your metcons rather than added on top.
Do I need a full gym?
A barbell, a pull-up bar and a rower or bike cover most sessions. Tell the coach what you have and it swaps movements for ones you can do.
What level is it for?
Pick New to it, Train regularly or Compete, and the loads, skills and weekly volume follow that level.
