CrossFit is a strength and conditioning program designed using constantly varied, functional movements executed at high intensities. While the various exercises used during CrossFit workouts include total body movements such as power cleans and burpees, there are several workouts that focus on developing lower body strength, power and stamina. The hardest CrossFit leg workouts use exercises such as squats, lunges, rowing and running.
Commonly referred to as a hurricane within the CrossFit community, the “Fran” workout is a benchmark that tests your overall fitness level along with your leg strength, power and stamina. Fran includes two exercises performed for a specific number of repetitions and rounds as fast as possible. The workout starts with 21 repetitions on thrusters -- a squat and press movement -- followed immediately by 21 pullups. Round two includes 15 repetitions on thrusters and pullups before finishing with nine repetitions of thrusters and pullups.
400 Meter Walking Lunge
Looking at a workout that calls for lunging over 400 meters doesn’t sound that difficult, but performing walking lunges for 400 meters will leave your quadriceps, hamstrings and glutes sore for days after the workout. Some of the top CrossFit athletes complete this workout in 10 to 15 minutes while taking about 350 to 400 total steps. This workout is best performed on an outdoor track to accurately measure the 400 meters.
Named after Sgt. Maj. Jerry Dwayne Patton who died on Oct. 15, 2008, the “Jerry” workout tests your lower body endurance and stamina. This hero workout is performed as fast as possible and starts by running one mile. After completing the first mile, you immediately strap into the indoor rowing machine and row 2,000 meters before finishing with another one mile run. The top CrossFit athletes complete this workout in less than 20 minutes, but focus on a consistent pace throughout the entire workout.
The “leg day” workout is one of the few circuit-style CrossFit workouts that involve only leg exercises. For this workout, you complete a total of three rounds as fast as possible. You start by performing a walking lunge for 100 feet followed by 50 bodyweight squats and 25 back extensions. The goal is to complete all of the repetitions without stopping.