The 5 Best Free CrossFit Programming Options (2024)
CrossFit programming is designed to deliver constantly varied, functional movements performed at high intensity, offering a comprehensive approach to fitness.
By incorporating elements from strength training, gymnastics, and cardiovascular conditioning, a daily CrossFit WOD (workout of the day) challenges your body in new ways daily.
These programs target multiple fitness domains, such as endurance, strength, speed, and agility, to develop a well-rounded athlete.
After 12 years as a Physical Therapist and Remote CrossFit Coach, I realized the importance of having a structured CrossFit program.
Having order and a plan for your training is crucial for anyone looking to achieve their fitness goals.
Whether you’re aiming to improve your overall fitness, recover from an injury, or compete at an elite level, a well-planned program provides a roadmap to success.
It ensures you’re making consistent progress, balancing different types of workouts, and avoiding plateaus.
Structured programming helps prevent overtraining by scheduling rest days and scaling workouts to fit your fitness level, making it suitable for both beginners and seasoned athletes.
The best part is, not all great CrossFit programming comes with a price tag. Free CrossFit programs are available to athletes of all levels, offering a range of workout options to suit various goals.
From daily workout plans that can be accessed with a few clicks to more in-depth training systems delivered straight to your inbox, free CrossFit programs can provide structure and guidance without the financial commitment.
These programs offer a great starting point for anyone interested in CrossFit, allowing you to train like a pro from the comfort of your home gym or CrossFit gym.
Best Free CrossFit Programming Shortlist
Best For Pain-Free Training: The Bulletproof Training Program
Best For Traditional Programming: CrossFit Mainsite
Best For Competitive Athletes: CompTrain
Best For Multiple Tracks: CrossFit Invictus
Best For Simplicity: CrossFit Linchpin
What is The Best Free CrossFit Programming?
1. The Bulletproof Training Program
Creator: Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Focus: CrossFit training with joint (P)rehab elements to prevent injury and increase resiliency.
The Bulletproof Training Program is designed with a unique focus on balancing high-intensity CrossFit workouts with the latest scientific research on rehabilitation work to prevent injury.
Created by Dr. Will Murtagh, a physical therapist with extensive expertise in sports performance, this program seamlessly integrates strength training, energy systems work, and gymnastic skills development while including prehab and mobility work to protect the joints and improve movement patterns.
Key Features:
- Free with a newsletter subscription that includes in-depth training, nutrition, and rehab tips.
- Released every Monday in the Bulletproof Newsletter with deep dives on training, nutrition, and rehab.
- Each training day blends strength, conditioning, gymnastics skills, and joint rehab/prehab exercises.
- Adaptable scaling options for athletes at any fitness level, from beginners to advanced CrossFitters.
Best For:
Athletes who want to achieve new personal records but may be dealing with pain or who want to prevent injury while still participating in challenging workouts. The Bulletproof Program helps build resiliency, making it perfect for those looking to push their limits safely.
2. CrossFit Mainsite (CrossFit.com)
Creator: The official CrossFit website
Focus: General physical preparedness (GPP) with foundational CrossFit methodology.
CrossFit Mainsite offers the official daily programming for CrossFit athletes around the world.
Following the core principles of General Physical Preparedness (GPP), this program aims to develop overall fitness by exposing athletes to a broad range of movements.
The workouts are designed to challenge endurance, strength, agility, and flexibility, making it a solid foundation for anyone looking to improve their general fitness.
Key Features:
- Free daily workouts with an extensive archive that dates back to the origins of CrossFit.
- One new workout released daily.
- Regular rest days and articles that dive into CrossFit methodologies, enhancing both your physical and mental approach to training.
- Scalable workouts that can be modified to suit athletes of all skill levels, ensuring inclusivity and progress for everyone.
Best For:
Athletes who are interested in a traditional CrossFit program with a broad variety of exercises. CrossFit Mainsite’s workouts are great for building foundational strength, improving conditioning, and experiencing the proven methodologies that have shaped the CrossFit world.
3. CompTrain
Creator: Ben Bergeron
Focus: Competitive CrossFit athletes aiming for the CrossFit Open, Regional, or Games-level performance
CompTrain is one of the most respected names in CrossFit programming, designed specifically for athletes who aspire to compete at a high level.
Created by Ben Bergeron, a coach to multiple CrossFit Games athletes, CompTrain’s programming pushes athletes to refine their skills, build strength, and improve their metabolic conditioning.
The structure of the program allows individuals to choose the track that best suits their competition level—whether they’re preparing for the Open or working toward Regional or Games-level performance.
Key Features:
- Released in email on Sundays.
- Upgrade option for tracks for Open, Regional, and Games athletes, ensuring each workout is tailored to an athlete’s specific competitive level (paid).
- Weekly programming delivered via email, featuring a mix of strength work, skill development, and metcon (metabolic conditioning).
- Paid upgrades available for more in-depth coaching notes, movement breakdowns, and guidance to maximize performance.
Best For:
Competitive CrossFitters looking to elevate their training and refine their skills for higher-level performance in CrossFit competitions.
4. CrossFit Invictus
Creator: One of the top CrossFit gyms worldwide, led by a renowned coaching team
Focus: Performance and fitness, with more personalized paid options
CrossFit Invictus is a globally recognized gym known for producing elite-level athletes and providing top-notch programming.
Their free daily programming is split into two tracks: Performance and Fitness.
The Performance track is designed for those who want to push their limits and work toward competition-level fitness, while the Fitness track offers a more general approach for those focused on improving overall health and wellness.
Invictus also offers paid options for athletes seeking more tailored guidance and programming.
Key Features:
- Posted to their blog daily.
- Daily workouts split into Performance and Fitness tracks, allowing athletes to choose based on their specific goals.
- Free programming available with the option to upgrade to more personalized training for athletes who want more support.
- A well-rounded program that includes strength training, skill work, and metabolic conditioning.
Best For:
Athletes who want the flexibility to alternate between performance-based workouts and general fitness while benefiting from the structured guidance of one of the top CrossFit gyms in the world.
Whether you’re training for a competition or just looking to improve your health, CrossFit Invictus offers a range of options to meet your needs.
5. CrossFit Linchpin
Creator: Pat Sherwood, veteran CrossFit athlete and coach
Focus: Simple, effective workouts with minimal equipment
CrossFit Linchpin is designed for athletes who value practicality and consistency over complexity.
Founded by veteran coach Pat Sherwood, this program emphasizes straightforward workouts that deliver results without requiring a full gym.
The programming includes a blend of strength, conditioning, and skill work, making it accessible to athletes with limited equipment.
Despite the minimalist approach, the workouts are highly effective for building strength, improving fitness, and honing skills.
Key Features:
- One workout is posted to their blog and social media (Instagram) daily.
- Daily workouts that balance strength, conditioning, and skill work.
- Focus on simplicity and consistency, making it perfect for athletes training at home or with limited equipment.
- Prioritizes functional movements and consistency over complicated programming.
Best For:
Athletes who prefer a no-fuss, practical approach to training and want to maximize results with minimal equipment. CrossFit Linchpin is ideal for those who need effective programming without the need for a fully equipped gym.
What to Look for in Free CrossFit Programming
When searching for the best free CrossFit programming, it’s important to consider a few key factors. These elements will ensure that the program you choose best option for your fitness goals, provides variety, and is easy to follow over time.
1. Variety in Workouts
One of the core tenets of CrossFit is workout variety. Effective programming should offer a mix of strength training, metabolic conditioning (MetCon), and skill work.
The best CrossFit training program balances these components to improve overall fitness while keeping workouts interesting.
Additionally, good programming provides scaling options, allowing athletes at different levels to participate without feeling overwhelmed or under challenged.
2. In Line with Your Goals
Your fitness goals will heavily influence the type of training program you choose. Are you looking to build muscle, improve endurance, or perhaps rehab an injury?
Some free CrossFit programs, like The Bulletproof Training Program, combine rehabilitation work with intense training, while others focus on preparing athletes for high-level competition, such as CompTrain.
It’s crucial to align your program with your specific needs, whether that’s general fitness, injury prevention, or competing at a more advanced level.
3. Accessibility
How the program is delivered and the equipment it requires are important considerations. Free CrossFit programs are typically available through websites, apps, or email subscriptions, making it easy to stay on track.
Some programs may be designed for those with a fully equipped gym, while others, like CrossFit Linchpin, are ideal for minimalist setups requiring only basic equipment.
Make sure the program you choose fits your training environment and is accessible in a way that works for your routine.
4. Progress Tracking
To make meaningful progress, you need to track your performance. A good CrossFit program should offer a way to measure growth, whether through personal bests (PRs), workout times, or strength increases.
Many of the best programs provide a structure that allows you to revisit workouts and compare your results over time, enabling you to see tangible improvements in your fitness and identify areas that need more focus.
Tracking progress keeps you accountable and motivated, turning your workouts into a measurable journey toward your goals.
How to Choose the Best Free CrossFit Program for You
When selecting the best free CrossFit program, it’s essential to align the programming with your personal fitness goals, current training level, and available resources.
Here’s what to consider:
Personal Goals
The first step in choosing the right program is identifying your primary goal. Are you training to compete in CrossFit events, aiming to enhance your general fitness, recovering from an injury, or seeking a pain-free approach to fitness?
Different programs cater to specific outcomes:
- For competitive athletes: CompTrain and CrossFit Invictus offer specialized tracks that prepare you for competition.
- For general fitness: CrossFit Mainsite and CrossFit Linchpin provide balanced programming suitable for everyday athletes.
- For pain-free training: The Bulletproof Training Program is ideal for those recovering from injuries or wanting to avoid pain while continuing to train hard.
Training Level
Whether you’re a beginner, intermediate, or advanced athlete, your experience level plays a crucial role in selecting the right programming.
- Beginners: CrossFit Linchpin and CrossFit Mainsite are excellent options due to their focus on scalability and accessibility.
- Intermediate and advanced athletes: Programs like CompTrain or CrossFit Invictus cater to those looking for more structure and a performance-oriented approach.
Equipment Availability
Your available equipment should influence your choice of program.
- Full gym access: CompTrain and CrossFit Invictus offer robust programming that utilizes various equipment.
- Minimalist setups: CrossFit Linchpin is an excellent choice if you’re training with limited gear, as it focuses on simple, effective movements that require minimal equipment.
Schedule & Consistency
Consider how each program fits into your daily routine and your ability to follow it consistently.
- Time-intensive schedules: If you can dedicate significant time to training, CompTrain and CrossFit Invictus provide more detailed, structured programming.
- Shorter, simpler routines: CrossFit Linchpin offers effective workouts that can be completed in less time, making it easier to maintain consistency.
Choosing the right CrossFit program involves understanding your goals, evaluating your equipment, and finding a routine that you can stick with consistently to achieve long-term results.
Final Thoughts on The Best Free CrossFit Programming
Choosing the right CrossFit programming can make all the difference in reaching your fitness goals.
Whether you are a competitive athlete who aims to compete at the highest levels, improve general fitness, or train pain-free, selecting a program that aligns with your goals, experience level, and equipment availability is crucial.
By following structured programming, you ensure a balanced approach to training that incorporates strength, conditioning, and skill work, allowing for consistent progress over time.
With the right program you’ll have a personal trainer in your pocket and a great way to push you outside your comfort zone and towards your fitness goals.
It’s essential to experiment with different free programs to find what works best for you. The programs mentioned above are some of the best training programs available today.
Each offers unique benefits, and trying a few will help you understand which aligns with your specific needs and preferences.
Whether you’re drawn to CrossFit Linchpin’s minimalist approach or CompTrain’s performance-driven workouts, there’s something for every athlete.
For athletes seeking long-term resiliency and injury prevention, The Bulletproof Training Program stands out as an exceptional option.
With its blend of CrossFit performance and joint (P)rehab strategies, this program offers the best of both worlds—enhancing fitness while protecting your body from overuse and injury.
For those aiming to push their limits with hard work without the constant worry of joint pain, The Bulletproof Training Program provides a unique, sustainable approach to achieving peak fitness.
Ready to take your CrossFit training to the next level while staying pain-free?
Join The Free Bulletproof Training Program today and experience workouts designed to build strength, boost performance, and protect your joints.
Subscribe to the Bulletproof Newsletter now to receive free weekly training sessions that combine CrossFit with proven rehabilitation strategies, helping you train harder without the fear of injury.
Subscribe today and start building long-term resiliency while achieving your fitness goals!
FAQ
1. How does The Bulletproof Training Program differ from other free CrossFit programs?
The Bulletproof Training Program is unique because it not only focuses on improving strength and conditioning but also incorporates joint (P)rehab to prevent injuries.
While many CrossFit programs focus solely on performance, Bulletproof is designed to enhance your fitness while keeping your joints resilient, allowing you to train hard without the constant risk of pain or injury.
2. Do I need any special equipment to follow The Bulletproof Training Program?
No, The Bulletproof Training Program provides daily workouts with scaling options for different fitness levels and equipment availability.
Whether you train at home or in a fully equipped gym, the program is adaptable, allowing you to make the most of the equipment you have on hand.
3. Is this program suitable for beginners, or is it only for experienced CrossFit athletes?
The Bulletproof Training Program is suitable for athletes of all levels.
Each workout includes scaling options, making it accessible whether you’re just starting your fitness journey or are an experienced CrossFit athlete looking to build resilience while training at a high intensity.
4. Can I upgrade the Bulletproof Training Program?
Yes! The free version will remain free; however, you may upgrade to the Bulletproof Training Program PRO for only $7 for your first month!
The PRO version includes additional features such as nutrition coaching, lifestyle coaching, demo videos, training feedback, daily coach notes, warm-ups, cool downs, and access to our private community for support and friendly competition.
