Sprinting & Agility Workouts in CrossFit: Why You Can’t Afford to Skip Them
When most people think of CrossFit, they think about barbells, pull-ups, and grueling metcons. Sprinting and agility drills don’t always get the same love—but they should. Whether you’re an everyday athlete chasing general fitness or a competitor preparing for game day, top-end speed and directional control matter.
And here’s the deal: if you want to be athletic, you have to move like an athlete.
Why Sprinting & Agility Matter in CrossFit
Sprinting and agility aren’t just for track athletes or football players. CrossFit rewards athletes who can accelerate, change direction, and recover quickly. Think about workouts like “Suicide Sprints,” sled pushes, shuttle runs, or even short-burst workouts like “Fran”—the better your sprint engine, the more efficient you are under fatigue.
Agility, meanwhile, builds coordination, balance, and awareness. It’s what keeps you moving fast between stations, rebounding box jumps, or moving quickly in a sandbag event.
If you’re skipping this type of training, you’re leaving performance on the table—and risking injury when your body isn’t used to explosive movement.
How I would Train Sprinting and Agility at Koda CrossFit Norman
Here’s how I like to incorporate speed and agility into training blocks:
1. Sprint Intervals (Bike or Run)
Twice a week, I would include short sprint efforts—either 100-200m runs or 15-20 second Assault Bike sprints. Think:
• 6 rounds: 100m sprint, walk back recovery
• or
• 10 rounds: :20 max effort bike, :90 rest
These sessions build raw output and teach your body to recover faster between efforts.
2. Lateral & Multi-Directional Work
Agility isn’t just about running straight. I would use cone drills, agility ladders, and even simple shuttle runs to develop lateral explosiveness. A favorite is the classic 5-10-5 pro agility drill (aka short shuttle):
• Start in the middle, sprint 5 yards right, 10 yards left, then finish back at center.
Bonus: it’s harder than it looks under fatigue.
3. Agility Meets Conditioning
Every few weeks, I would program a workout like:
For time:
• 10 shuttle runs (down and back 10m)
• 20 burpee box jump-overs
• 30 DB snatches
• 10 shuttle runs
This blends speed and change of direction into a CrossFit style workout. And it forces athletes to move with intention instead of just grinding reps.
Tips for Coaches & Athletes
• Warm up properly. Sprinting cold is a bad idea. Prioritize dynamic warm-ups, skips, and gradual build-up sprints before max efforts.
• Focus on mechanics. Sprinting is a skill—posture, arm drive, and foot strike all matter. Don’t just go hard, move well.
• Scale to experience. Not everyone needs to sprint max effort on day one. Use incline sprints, sled drags, or short accelerations as on-ramps.
Final Thoughts
If you’re serious about performance—or just want to move better, faster, and longer—then sprinting and agility training should be a staple in your routine. You don’t need fancy equipment, just intention and a little grit.
I’d challenge you to take the next 4 weeks and sprinkle in one sprint or agility session per week. Track your times, your heart rate recovery, and how much smoother you move in workouts. You’ll feel the difference.
Stay fast,
Zeth Barron
Head Coach, Koda CrossFit Norman
CF-L3 | Everyday Dad Who Trains
