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.
– They offer a mix of speed work and longer, more intense sessions that push both your muscular and cardiovascular systems.
– Even CrossFit enthusiasts who dread long-distance running can appreciate the variety, from short bursts of power to the sustained pace needed for longer rounds.
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.
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)
- 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!
Formulated with a Super Citrulline Pump Matrix to support ultimate pumps and an increase in nitric oxide. This one is really kicking and enhancing performance.
✅ Formulated with a compound that can help the body prolong its caffeine tolerance buildup.
❌ Lots of caffeine. Only recommended if you're already used to caffeine.
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.
Add strength training to your cardio workout with an Adjustable Weighted Vest. You can adjust the weight according to your preference.
✅ Gain strength and burn additional calories. ✅ Increases your endurance. ✅ Soft sweat-resistant neoprene material.
❌ The additional weight can limit the range of motion during certain exercises.
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.
- 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
Is CrossFit good for track?
Yes, CrossFit is beneficial for track athletes because it emphasizes functional fitness. By focusing on movements like sprints and jumps within workouts, track athletes can improve their power and endurance. The versatility of CrossFit training often translates into better performance on the track.
How do you track your CrossFit workouts?
Tracking CrossFit workouts can be done manually in a workout journal or digitally with a variety of apps. I recommend noting the workout details, including exercises, weights, reps, and times, alongside personal performance and any modifications. Consistent tracking helps in monitoring progress and setting goals.
What exercise is CrossFit?
CrossFit is a training program that involves a variety of high-intensity functional movements. These range from weightlifting, gymnastics, and calisthenics to running and rowing. Each workout, known as a WOD (Workout of the Day), often includes a combination of these elements performed in varied patterns.
What is CrossFit running?
CrossFit Track workouts with running typically refer to shorter, high-intensity runs incorporated into workouts. These can include intervals on a track, such as 100-meter sprints or 400-meter runs, which complement the strength components of CrossFit training and help improve overall conditioning.
Can CrossFit replace running?
CrossFit can complement a running routine by enhancing strength and power, but it may not completely replace running for athletes focused on long-distance events. However, for many individuals looking to improve general fitness, CrossFit’s varied approach can provide sufficient cardiovascular benefits.