Looking to Fire Up Your Runs with Some CrossFit Flavor?
These workouts hit hard—and they’ll toughen up both your lungs and your legs.
I’ve tried (and coached) every single one of these, and trust me, they don’t just look good on paper—they hurt in the best way.
Here are a few of my go-to CrossFit combos for runners. They mix lifting or bodyweight moves with short runs, giving you the kind of full-body grit that carries over to the final mile of any race.
Ladder WOD
- 12 Power Cleans + 400m Run
- 10 Power Cleans + 400m
- 8 Power Cleans + 400m
- 6 Power Cleans + 400m
Move fast between the barbell and the run. Your heart will feel like it’s trying to sprint out of your chest—and that’s exactly what we want.
This one builds explosive strength and the kind of endurance you need in race finishes.
30-Minute AMRAP
- 10 Pull-ups
- 15 Kettlebell Swings (moderate weight)
- 400m Run
Set the clock and get after it. It’s you vs. the reps.
Core burns, grip fatigue, and a short sprint every round. This is mental training disguised as fitness.
Sprint Chipper (For Time)
5 rounds of:
- 10 Burpees
- 200m Sprint
- 20 Squat Jumps
- 200m Sprint
- 10 Deadlifts (light)
- 200m Sprint
It’s a sprint and strength grinder. Time yourself. Rest as needed.
Try not to puke. This simulates that race-day fatigue where every step feels like work—but you learn to keep going anyway.
The “800m Sandwich”
Warm up well. Then:
- Run 800m (moderate)
- 50 Air Squats
- 50 Sit-Ups
- 25 Burpees
- Run 800m (as fast as you can)
Rest 2 minutes. Repeat 3–5 times.
It burns, but in the best way. This one teaches you how to run hard after your legs are toast. That’s race-day gold right there.
Murph Lite
- 400m Run
- 25 Push-ups
- 50 Sit-ups
- 10 Pull-ups
Rest 1 min. Do 3 rounds.
This is a friendlier version of the classic Murph, built for runners. No need to crush yourself—just focus on solid reps and steady effort.
Make It Your Own
You can drop reps, go lighter, or turn any of these into a 20-minute AMRAP if you’re short on time.
What matters most is moving well and not letting your form crumble when things get hard.
💬 Quick coaching tip: I’ve seen plenty of runners burn out because they tried to lift like bodybuilders while still chasing mileage. Keep your CrossFit sessions smart and sustainable—especially when you’re ramping up for a race.
Real Talk From Runners Who’ve Been There
A marathoner on Reddit said it best:
“I do 5–10K runs between CrossFit workouts. When marathon training ramps up, I ease off the heavy lifts. Then after the race, I bulk back up.”
I’ve coached runners who live by that cycle—and it works.
Push hard with CrossFit during base-building season, then shift gears once race season hits. Strength never goes to waste—it just needs to be timed right.
Frequently Asked Questions
Is CrossFit safe for runners?
Yeah—but only if you’re smart about it.
CrossFit can be great for runners because it builds up your legs, core, and those stabilizer muscles most runners ignore until they get injured.
But timing matters. Don’t go full beast mode on squats the day before a long run. Think of CrossFit as your strength day—space it out like you would your long run and speed work.
How often should runners do CrossFit?
One or two times a week is solid for most of us.
That’s enough to build strength without wrecking your legs for the next run.
I usually schedule it on a midweek cross-training day—and maybe a short WOD on the weekend if I’m not doing a long run.
If you’re just starting, keep it to once a week, see how your body handles it, and go from there.
Can CrossFit actually help me run faster?
Yep—and science backs it up.
Strength work improves running economy, especially when it hits the right muscles.
We’re talking glutes, hamstrings, and your core—all key for efficient stride and uphill power.
After a few months of CrossFit, many runners say hills feel easier and their finishing kick has more pop.
But like anything in running: the gains come with consistency.
Which CrossFit moves are best for runners?
Stick with functional stuff. Deadlifts (go light), box jumps, kettlebell swings, pull-ups, push-ups—these moves build usable strength.
Bonus if the workout includes some running built in.
Just don’t go overboard with heavy leg days close to key runs. You wouldn’t slam heavy squats the day before a half-marathon, right?
Can I CrossFit on my “rest” days?
Short answer: no. Rest days are for rest. Full stop.
Your body needs that downtime to recover, especially if you’re training hard.
If you must move, do something light—maybe some yoga or a mobility session.
But know this: doing nothing is not lazy. It’s part of the plan.
Join the Conversation
Alright, now it’s your turn.
Have you tried mixing CrossFit and running? Got a killer combo that works for you—or a horror story that taught you something? Drop it in the comments.
Your story might be the exact thing another runner needs to hear.
If this helped, share it with a running buddy—or someone who keeps skipping strength day.
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Let’s keep moving. Stronger. Smarter. One rep, one mile at a time.