CrossFit is known for pushing people past their limits — and that’s not always a good thing. In the UK and beyond, many athletes jump into CrossFit with full intensity but quickly hit a wall: constant fatigue, poor sleep, nagging injuries, and slower performance.
A well-structured plan gives your body time to grow stronger without tipping into exhaustion. And if you train consistently, eat well, and recover properly, you’ll see results faster than you expect.
Here’s how to structure your week so you stay consistent, avoid overtraining, and enjoy what you’re doing.
Step 1: Understand the Core Components of CrossFit
Before you map out a schedule, you need to know what CrossFit involves. It’s not just “lifting and running.” A typical program combines:
- Metabolic conditioning (MetCon): High-intensity circuits to build endurance.
- Weightlifting: Olympic-style lifts like the snatch, clean and jerk, plus power lifts like squats and deadlifts.
- Gymnastics: Movements like pull-ups, handstand walks, muscle-ups, and core-heavy exercises.
- Mobility & recovery work: Stretching, foam rolling, breathing drills, and active rest.
A good week hits all of these areas in the right proportions — not just your favourite lifts or go-to WODs.
Step 2: Respect Recovery — It’s Part of Training
Overtraining doesn’t come from working hard once. It builds slowly when recovery time is skipped day after day. Your nervous system, joints, and muscles need proper rest to rebuild.
Key signs of overtraining:
- You’re constantly sore, even after rest.
- Your sleep is poor or broken.
- Your strength numbers are going backward.
- You feel anxious or emotionally flat in the gym.
Recovery doesn’t mean doing nothing. Active rest, light movement, stretching, and sleep are just as important as the workouts themselves.
Step 3: Use a 5-Day Training, 2-Day Recovery Model
One of the most sustainable patterns is training five days a week, with two rest or active recovery days. Here’s a well-balanced template for most CrossFit athletes (beginner to intermediate):
Monday – Full-Body Strength + Short MetCon
- Back squat 5×5 or heavy deadlifts
- Short, intense 10-12 min MetCon
- Example: “Fran” or EMOM with burpees and kettlebell swings
Why: Start the week with a strong foundation and low-volume cardio.
Tuesday – Conditioning + Gymnastics
- Rowing intervals or run repeats
- Skill work: handstands, ring dips, toes-to-bar
- Light full-body circuit (e.g., bodyweight EMOM)
Why: Focus on skill development and aerobic capacity without heavy loads.
Wednesday – Olympic Lifting + Mid-Length MetCon
- Snatch or clean & jerk technique + progressive loading
- 15–20 min AMRAP or chipper-style workout
- Example: “The Chief” or “DT”
Why: Train explosive power while keeping intensity controlled.
Thursday – Active Recovery
- Low-intensity bike, walk, or swim (30–40 mins)
- Mobility session: hips, shoulders, spine
- Breathing work or contrast showers
Why: Reset without losing momentum. This day helps the nervous system catch up.
Friday – Benchmark WOD or High-Intensity Conditioning
- Test yourself: “Helen”, “Annie”, or custom benchmark
- Include a pacing strategy
- End with a short core finisher
Why: Measure progress, boost motivation, and end the week strong.
Saturday – Partner Workout or Functional Fun
- Team AMRAP, relay-style rounds, or odd-object work
- Sandbags, sleds, tyres, or rope climbs
- Outdoor work, if possible
Why: Social training improves mood and makes tough sessions more fun. A great day to build mental stamina, too.
Sunday – Full Rest or Very Light Recovery
- Sleep in, hydrate, walk, and eat well
- Optional: light stretching, foam rolling, or yoga
- No timers, no pressure
Why: Physical and mental reset. This rest is where growth happens.
Step 4: Adjust Based on Experience and Goals
The above template works well for intermediate athletes, but every CrossFitter is different. Here’s how to tweak the plan based on where you are:
Beginner (0–6 months of CrossFit)
- Stick to 3–4 sessions per week
- Prioritise technique over intensity
- More focus on strength and movement quality
- At least two full rest days
Intermediate (6 months–2 years)
- 4–5 sessions per week
- Introduce lifting cycles and gymnastic skill training
- Keep Thursdays and Sundays for active recovery
Advanced / Competitive
- 5–6 sessions, sometimes double sessions
- High focus on progress tracking, nutrition, and sleep
- Periodise intensity across mesocycles (3–4 weeks on, 1 deload)
Pro tip: Feeling fresh is more useful than being sore all the time. Learn when to push and when to pull back.
Step 5: Watch the Load — Don’t Just “Send It” Every Day
Intensity is what makes CrossFit effective, but it’s also where most people break. Pushing yourself to the limit seven days a week burns you out. A smart athlete understands intensity management.
Apply “Wave Training” across the week:
- High intensity: 2–3 days
- Moderate intensity: 1–2 days
- Low intensity or skill work: 1–2 days
This allows you to train hard without crashing. Think of intensity like a budget — spend it wisely.
Step 6: Nutrition and Sleep — The Forgotten Parts of Programming
Even the best weekly plan won’t help if your recovery is poor. In CrossFit, your food and sleep directly affect how you train.
- Eat enough: Undereating is a common mistake, especially in high-volume weeks.
- Hydrate: Especially around conditioning workouts and sauna sessions.
- Sleep 7–9 hours/night: Deep sleep is where real repair happens.
Use tools like HRV tracking or morning resting heart rate to see how your body is responding. If you’re constantly sore or struggling to focus, take a recovery day.
Step 7: Track Progress — But Don’t Obsess Over Numbers
Tracking is important, but it should help you, not stress you out. Use a simple log or app to note:
- Workout of the day
- Time or reps
- Load used
- How you felt (1–10 scale)
Look for trends — not just PRs. Are you recovering well? Are your lifts stable? Are workouts easier than last month?
That’s progress.
Final Thoughts
A great CrossFit week isn’t about throwing yourself into random workouts and hoping for results. It’s about structure, consistency, and smart recovery. When your training is balanced, you’ll feel stronger, more motivated, and far less likely to burn out.
Instead of chasing intensity every single day, aim for sustainable improvement over months and years. CrossFit is meant to make you more capable, not constantly broken.
Your body can handle a lot — if you give it time to rebuild. Build your week right, and the results will follow.