9 Favorite CrossFit Track Workouts 2024 (Boosting Endurance)

One aspect of CrossFit that can be often overlooked is track workouts. I’ve found incorporating running sessions on the track is not just a breath of fresh air outside the box. Still, it’s also a critical component for developing speed, stamina, and endurance that’s essential for any well-rounded athlete. That’s why I present to you my favorite CrossFit track workouts.

Combining these workouts with the common lifts like a Chest CrossFit Workout and movements of CrossFit not only keeps training exciting but also contributes substantially to overall fitness development.

9 CrossFit Track Workouts For You To Try

When I incorporate CrossFit Running Workouts into my fitness routine, I like to spice things up by taking my workout to the track. It’s a great way to blend strength, power, and cardio — essential elements of CrossFit. Let’s look at nine CrossFit track workouts that are perfect for varying levels of CrossFit enthusiasts.

1. Sprints and Push-Ups:

• Sprint the straight sections of the track
• Perform 10 push-ups at every curve

2. The Classic Helen CrossFit:

• 400m run
• 21 kettlebell swings
• 12 pull-ups
• (Repeat for 3 rounds)

3. Track Triplet:

• 200m run
• 15 sit-ups
• 10 burpees
• (Repeat for 5 rounds)

4. Bodyweight Bonanza:

• 400m run
• 20 air squats
• 15 push-ups
• 10 jumping lunges
• (Repeat for 4 rounds)

5. Michael-ish:

• 800m run
• 30 back extensions or Superman holds
• 50 sit-ups
• (Complete 3 rounds)

6. Barbara’s Track Version:

• 400m run
• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 squats
• (Rest 3 minutes between each of 5 rounds)

7. Running ‘Cindy’:

• 400m run
• 5 pull-ups
• 10 push-ups
• 15 squats
• (AMRAP in 20 minutes)

8. Agility Ladder Drills:

• Lay down an agility ladder on the field
• Perform various drills, then
• Run 200m
• (Repeat ladder drills and run for 15 minutes)

9. Beginner’s Blend:

• 300m light jog
• 10 ring rows or modifications for beginners
• 15 assisted squats or squat to a box
• (Complete 4 rounds for a low-impact introduction)

These routines are excellent for building speed and endurance while keeping CrossFit track workouts interesting. Each offers a balanced approach to CrossFit principles, allowing anyone from beginners to seasoned athletes to benefit from sport-specific training. Remember to adjust reps and rounds according to your fitness level!

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Designing your own CrossFit Track Workout

When I design my CrossFit track workouts, I focus on structuring the session to improve my fitness progressively while keeping it dynamic and engaging. I always ensure my workouts are balanced, incorporating elements of speed, strength, and cardiovascular endurance.

Creating Workouts for Time

For my timed CrossFit track workouts, I like to set a clock and complete as many rounds as possible (AMRAP) within a given timeframe. For example, I may create a 20-minute WOD that includes a set number of reps for movements like squat cleans and burpees, pushing me to maintain a high intensity throughout.

• Example AMRAP Workout:
  • 20 minutes on the clock
  • 10 Squat Cleans
  • 15 Burpees
  • 20 Box Jumps
  • 200m running

Incorporating Varied Movements

I believe in the importance of varied movements to prevent plateaus and keep my body constantly adapting. In my routine, I include a mix of gymnastics, weightlifting, and plyometrics. A sample workout could feature muscle-ups, clean-and-jerks, and deadlifts to target different muscle groups such as the chest, legs, and shoulders.

• Varied Movement WOD:
  • 5 Muscle-Ups
  • 10 Clean-and-Jerks
  • 15 Deadlifts

Managing Workout Intensity and Volume

Balancing intensity and volume in CrossFit Track Workouts is key to my workout design. Depending on my fitness level and goals, I might opt for a high-intensity session with fewer reps or a workout with higher volume but lower weights. To manage intensity, I sometimes use EMOM (every minute on the minute) workouts, which help me maintain consistent effort across the session.

Advanced CrossFit Track Workout Strategies

To take your CrossFit track workouts to the next level, I’ll guide you through advanced strategies that maximize performance and fitness gains. Being strategic about your workouts can lead to faster improvements in endurance and strength.

Benchmark and Competitive WODs

CrossFit Benchmark WODs, such as “Eva” and “Helen”, provide a standard for assessing and developing my cardiovascular and muscular endurance. By integrating them into track routines, I can track my progress over time.

Using Equipment to Increase Difficulty

I ramp up the intensity of CrossFit track workouts with additional equipment such as kettlebells, dumbbells, and weighted vests. A sample structure might be:

• CrossFit Kettlebell Workout & Track Workout: 5 Rounds
  • 400-meter run
  • 15 Kettlebell swings
  • 12 Dumbbell clean and jerks
  • Add-on: A weighted vest for the run portion.

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Strategies for Fat-Burning and Endurance

Combining CrossFit chipper segments with a cardio-intensive movement like running, I design workouts that burn fat and build endurance. For example:

• Chipper-Cardio Hybrid: For Time
  • Run 800 meters
  • 50 GHD sit-ups
  • 40 Barbell squats
  • Run 800 meters

My experience with CrossFit track workouts

When I stepped onto the track with the aim to integrate CrossFit elements into my running routine, I was looking for a challenge and a way to boost my speed and endurance. The CrossFit track workouts I’d encountered were a blend of strength and cardiovascular exercises designed to push athletes like myself to their limits. If you don’t like working out alone, get yourself someone and perform a Partner CrossFit Workout.

Workout Composition:

• Running: It always started with running; the foundation of these workouts is sprinting or distance running around the track.
• Bodyweight Movements: Incorporated exercises included classic moves like pull-ups, push-ups, and squats. These were often set as a target number to achieve in a given time, testing my muscular endurance.
• High-Intensity: Every session was a race against the clock, aiming for as many rounds as possible (AMRAP) within 20 or 30 minutes.

Incorporating CrossFit into my track workouts definitely broke the monotony of routine running. It was not just physically taxing, but also mentally stimulating, as I kept trying to beat my previous records. The variety and intensity improved my athletic performance significantly, and I felt stronger and faster within weeks.

Frequently asked questions about CrossFit track workouts

Are you now motivated to try CrossFit track workouts? Let me know in the comments. If you like this, make sure also to check Lower Body CrossFit Workouts and CrossFit Swim Workouts.