3 Day Crossfit Strength Program w/PDF

CrossFit is a popular form of high-intensity fitness that combines strength and conditioning exercises. If you're a CrossFit enthusiast looking for a challenging and effective strength program, then you're in luck. In this blog, we'll be discussing a 3-day CrossFit strength program that you can follow to build strength, increase muscle mass, and improve your overall fitness level.

The 3-day CrossFit strength program is designed to target the main lifts and includes accessory work to target specific muscle groups. Each day includes a core workout to strengthen your abs and lower back. The program is as follows:



Day 1: Squat and Press

Back Squat: 5 sets of 5 reps (80-85% of your 1RM)

Shoulder Press: 5 sets of 5 reps (80-85% of your 1RM)

Romanian Deadlifts: 3 sets of 10 reps (60-65% of your 1RM)

Weighted Pull-Ups: 3 sets of 8 reps (use weight that makes it challenging)

Core work: 3 sets of 15 reps of Abmat sit-ups

Day 2: Deadlift and Bench Press

Deadlift: 5 sets of 5 reps (80-85% of your 1RM)

Bench Press: 5 sets of 5 reps (80-85% of your 1RM)

Weighted Dips: 3 sets of 8 reps (use weight that makes it challenging)

Pull-Ups: 3 sets of 8 reps (use weight that makes it challenging)

Core work: 3 sets of 20 reps of Russian twists

Day 3: Olympic Lifts

Clean and Jerk: 5 sets of 5 reps (75-80% of your 1RM)

Snatch: 5 sets of 5 reps (75-80% of your 1RM)

Front Squat: 3 sets of 10 reps (60-65% of your 1RM)

Barbell Rows: 3 sets of 8 reps (use weight that makes it challenging)

Core work: 3 sets of 10 reps of GHD sit-ups

It's important to start with a weight that challenges you but allows you to maintain proper form. As you progress, you can gradually increase the weight. It's also important to maintain good form throughout the entire workout, and to rest when needed. Pushing yourself too hard can result in injury and hinder your progress.

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