30 effective CrossFit Running Workouts 2024 (Make You Sweat)

If you’re looking for a challenging workout that combines both strength training and endurance, then CrossFit running workouts might be just what you need. Crossfit is a high-intensity fitness program that incorporates a variety of exercises, including running, weightlifting, and bodyweight movements. By adding running into your CrossFit routine, you can improve your overall fitness level and increase your endurance.

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Running is an excellent way to build cardiovascular endurance and improve your overall health. When combined with crossfit, it can help you burn fat, build muscle, and boost your metabolism. Crossfit running workouts can be customized to fit your fitness level and goals, whether you’re a beginner or an experienced athlete.

With a variety of the 30 most awesome CrossFit running workouts to choose from, I promise, you’ll never get bored and will always be challenged to push yourself to the next level. Whether you’re looking to improve your endurance, increase your strength, or just get in better shape, CrossFit running workouts can help you achieve your goals. So lace up your running shoes, grab your water bottle, and get ready to sweat! (You will sweat a lot, trust me. πŸ˜€)

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30 Most Effective CrossFit Running Workouts

If you’re looking to improve your endurance, CrossFit running workouts are a great way to do it. These workouts combine running with other CrossFit exercises to help you build strength, speed, and stamina. Whether you’re a beginner or a seasoned runner, there’s a CrossFit running workout for you.

Here are 30 of the most effective CrossFit running workouts:

  1. Death by 10 Meters: Run 10 meters on the first minute, 20 meters on the second minute, 30 meters on the third minute, and so on until you can no longer complete the required distance within the minute.
  2. Helen: Three rounds for time of a 400-meter run, 21 kettlebell swings, and 12 pull-ups.
  3. Jerry: Run 1 mile, row 2,000 meters, and run 1 mile.
  4. Murph: Run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, and run 1 mile.
  5. Nate: As many rounds as possible in 20 minutes of 2 muscle-ups, 4 handstand push-ups, and 8 kettlebell swings. Run 400 meters after each round.
  6. The Ghost: Six rounds of a 1-minute row, 1-minute rest, 1-minute burpees, 1-minute rest, and 1-minute double-unders, with a 1-minute rest between rounds. Run 1 mile at the end.
  7. The Seven: Seven rounds for time of 7 handstand push-ups, 7 thrusters, 7 knees-to-elbows, 7 deadlifts, 7 burpees, 7 kettlebell swings, and 7 pull-ups. Run 1 mile at the end.
  8. The Suck: Run 1 mile, then do 100 pull-ups, 200 push-ups, 300 air squats, and run 1 mile.
  9. The Triple 3: For time, complete a 3,000-meter row, 300 double-unders, and a 3-mile run.
  10. The 12 Days of Christmas: For time, complete 1 100-meter sprint, 2 muscle-ups, 3 handstand push-ups, 4 kettlebell swings, 5 deadlifts, 6 box jumps, 7 burpees, 8 pull-ups, 9 wall balls, 10 double-unders, 11 thrusters, and 12 barbell lunges.
  11. The Filthy Fifty: For time, complete 50 box jumps, 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunges, 50 knees-to-elbows, 50 push presses, 50 back extensions, 50 wall balls, 50 burpees, and 50 double-unders. Run 400 meters after each exercise.
  12. The Longest Mile: Run 1 mile, then do 4 rounds of a 50-meter bear crawl, 100-meter sprint, 50-meter bear crawl, and 100-meter sprint. Finish with another 1-mile run.
  13. The Seven Deadly Sins: Seven rounds for time with strict pull-ups, toes-to-bars, burpees, kettlebell swings, deadlifts, push-ups, and air squats. Run 400 meters after each round.
  14. The Triplets: Three rounds for time of a 400-meter run, 50 air squats, and 30 push-ups.
  15. The 5K Row: Row 5,000 meters for time.
  16. The 5K Run: Run 5 kilometers for time.
  17. The 10K Row: Row 10,000 meters for time.
  18. The 10K Run: Run 10 kilometers for time.
  19. The 21-15-9: For time, complete 21 kettlebell swings, 21 burpees, 15 kettlebell swings, 15 burpees, 9 kettlebell swings, and 9 burpees. Run 400 meters after each exercise.
  20. The Bear Complex: Complete 5 rounds of 7 sets of a power clean, front squat, push press, back squat, and push press. Rest 2 minutes between rounds. Run 400 meters after each round.
  21. The Chief: Five 3-minute rounds of 3 power cleans, 6 push-ups, and 9 air squats. Rest 1 minute between rounds. Run 400 meters after each round.
  22. The Dirty Thirty: For time, complete 30 reps of each exercise: box jumps, kettlebell swings, wall balls, toes-to-bars, burpees, push-ups, air squats, and 400-meter runs between exercises.
  23. Tabata Intervals: Run 8 rounds of 20 seconds of all-out effort followed by 10 seconds of rest.
  24. 10 Rounds: 200-meter sprint and 20 air squats.
  25. 3-2-1 Run: Run 3 miles, then 2 miles, then 1 mile, with a 5-minute rest between each distance.
  26. 4 Rounds: 400-meter run and 50 mountain climbers.
  27. 12-Minute AMRAP: 200-meter run and 10 push presses with a barbell.
  28. 4 Rounds: 800-meter run and 30 walking lunges.
  29. 6 Rounds: 400-meter run, 15 kettlebell swings, and 10 hand-release push-ups.
  30. Hill Sprints: Find a steep hill and sprint up it for 20 seconds, then jog or walk down for recovery. Repeat for a set time or number of sprints.
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Importance of Endurance in Crossfit

Endurance is the ability to sustain prolonged physical activity, and it’s a critical component of CrossFit workouts. I’ll discuss the importance of endurance in CrossFit Running Workouts and how it can help you become a better athlete.

Building Cardio and Strength

Endurance training is an excellent way to build both cardiovascular and muscular strength. Crossfit workouts often involve high-intensity exercises that require a lot of energy. By improving your endurance, you’ll be able to perform these exercises for longer periods, which will help you build both cardio and muscular strength.

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Improving Balance and Coordination

Endurance training can also help improve your balance and coordination. Crossfit workouts often involve complex movements that require a lot of coordination. By improving your endurance, you’ll be able to perform these movements more efficiently, which will help improve your balance and coordination.

Combination is key
In addition to improving your balance and coordination, endurance training can also help improve your overall fitness level. By increasing your endurance, you’ll be able to perform more challenging workouts, which will help you become a better athlete.

Types of CrossFit Running Workouts

Crossfit running workouts can be a great way to challenge yourself. These workouts are designed to push your limits and help you reach your goals. I’ll cover some of the most popular types of CrossFit running workouts.

For Time Workouts

For time workouts are a type of CrossFit workout that involves completing a specific number of exercises or rounds as quickly as possible. These workouts are great for building endurance and improving your overall fitness.

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For example, you might be asked to complete 5 rounds of 400-meter runs and 20 burpees as quickly as possible.

AMRAP Workouts

AMRAP stands for “as many rounds as possible.” In these workouts, you’ll be given a set amount of time to complete as many rounds of a specific workout as possible. This type of workout is great if you have a set amount of time available for training.

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For example, you might be asked to complete as many rounds as possible of 400-meter runs and 20 push-ups in 20 minutes.

EMOM Workouts

EMOM stands for “every minute on the minute.” In these workouts, you’ll be given a set amount of time to complete a specific exercise or set of exercises. You’ll then rest for the remainder of the minute. This type of workout is great when you progress on your CrossFit journey.

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For example, you might be asked to complete ten 100-meter sprints every minute on the minute for 10 minutes.

Improving Running Performance in Crossfit

Incorporating running into your CrossFit routine can help build endurance, improve cardiovascular health, and increase speed. How to improve running performance in Crossfit through speed and tempo runs, as well as long and easy runs?

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Speed and Tempo Runs

Speed and tempo runs are great for improving running performance in Crossfit. These types of runs help build endurance and increase speed. Speed runs are short, high-intensity runs that are designed to improve speed and power. Tempo runs, on the other hand, are longer runs at a steady pace that helps build endurance.

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To incorporate speed and tempo runs into your CrossFit routine, add them to your warm-up or cool-down. For example, you could start with a 400-meter sprint, followed by a 400-meter jog, and then repeat this sequence for a total of four rounds. Alternatively, you could try a 5k tempo run at a steady pace, aiming to maintain your pace throughout the entire run.

Possible Schedule For CrossFit Running Workouts

If you are in doubt about how to fit your CrossFit Running Workouts into a weekly schedule, I have a proposal for you:

DayWorkout
MondayRestday
TuesdayCrossFit Running Workout with Small Intervals
WednesdayEasy Run
ThrusdayCrossFit Running Workout with Streght Focus
FridayRestday
SaturdayCrossFit Running Workout ASMRAP
SundayLong Run
How you could plan your week with CrossFit Running Workouts.

Long and Easy Runs

Long and easy runs are also crucial for improving running performance in Crossfit Running Workouts. Long runs help build endurance and increase cardiovascular health, while easy runs are great for recovery and building a strong base.

To incorporate long and easy runs into your CrossFit routine, try scheduling them on separate days from your CrossFit workouts. For example, you could plan a long run on a Sunday morning and an easy run on a Wednesday evening. When running long distances, it’s important to maintain a steady pace and to stay hydrated.

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My Experience with CrossFit Running Workouts

I’ve been a fitness fan for years, but I’ve always struggled with finding the right balance between strength training and cardio. That’s why I decided to give CrossFit running workouts a try.

When I first signed up for CrossFit, I was a bit intimidated. The workouts looked intense, and I wasn’t sure if I was ready for that level of intensity as a runner.

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The CrossFit running workouts were challenging, but also incredibly rewarding. I loved the variety of exercises and movements, and how they targeted different areas of my body. The workouts were always different, which kept things interesting and prevented me from getting bored.

After a few weeks of CrossFit running workouts, I noticed some real improvements in my fitness and running performance. I was able to run faster and longer, and my overall endurance had increased. I also noticed that I was building more muscle and feeling stronger and happier overall.

Now it’s your turn to give it a try. πŸ˜€πŸš€

Frequently Asked Questions about CrossFit Running Workouts

Is CrossFit good cross training for running?

Yes, CrossFit can be a great form of cross training for runners. CrossFit workouts are designed to improve overall fitness by focusing on functional movements such as weightlifting, gymnastics, and plyometrics. These movements can help runners build strength, improve flexibility, and increase their cardiovascular capacity.

What is CrossFit training for runners?

CrossFit Running Workouts typically involve a combination of strength training, conditioning workouts, and mobility exercises. These workouts are designed to improve overall fitness and help runners build the strength and endurance they need to perform at their best.

How do you combine CrossFit and running?

To combine CrossFit and running, it’s essential to create a balanced training program that includes both types of workouts. This might involve doing CrossFit Running workouts on some days and only running on others, or incorporating CrossFit movements into your running workouts.

How do I get fit for CrossFit running?

To get fit for CrossFit running workouts, it’s essential to start with a solid foundation of strength and conditioning. This might involve working with a CrossFit coach to develop a personalized training program that includes a variety of movements and workouts designed to improve your overall fitness.


Did you try CrossFit Running Workouts before? Let me know in the comments. If you liked these workouts, you will also like doing Partner CrossFit Workouts and CrossFit Ab Workouts.

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