“Our athletes are trained to bike, run, swim, and row at short, middle, and long distances, guaranteeing exposure and competency in each of the three main metabolic pathways.” —The CrossFit Level 1 Training Guide
In order to achieve well-rounded fitness, our training must also be well rounded. That’s why the common 5K run — a workout easily accessible and scalable — joins the likes of the back squat, deadlift, max pull-ups, and others as a CrossFit benchmark workout.
“Let’s come up with a plan,” says Wes Piatt, Certified CrossFit Level 3 Trainer and owner of Coast Range CrossFit in Gilroy, California. “Let’s come up with our mile pace. Where do we want to be on our route at what time?”
First-timers, he continues, should turn around when they see athletes ahead turning for the return leg. Note the spot — and aim to get further next time.
After a general warm-up to open the hips and chest and a specific warm-up to prepare the calves and achilles, there’s nothing left to do but open the doors and run.
And melt into a puddle after.
“That’s when you know you did it right,” Piatt says. “You’re in a pool of sweat, you’re looking at your blister on your foot, and you’re like, ‘I have no idea what time I got.’ Welcome to CrossFit.” Measure and improve your fitness! Download the CrossFit app and log your 5K-run time.
CrossFit Benchmark Workout 5k Run at Coast Range CrossFit