10 Best Crossfit Leg Workouts (Brutal WODs For Strength)

I personally tried the Manion workout. I found it easier than the Canine Leg workout as it only contains running and back squats.

You should complete 7 rounds in total.

Here is the entire Manion workout:

• Running - 400 meter
• Back squats (135/95 lb) - 29 reps

3. Super Legs

According to my colleague who tried Super Legs, this won't be an easy workout if you have bad lower leg endurance.

The entire lower body workout should be performed for 5 rounds. Here is the entire workout:

• Air squats - 20 reps
• Alternativ lunges - 20 reps
• Alternating split squat jumps - 20 reps
• Squat jumps - 10 reps

In my opinion, Jumping Jack Flash is more challenging than the previous super leg workout, but that will mainly depend on your type of conditioning.

Consider using a foam roller or perform a dynamic warm-up before the workout to get your body ready.

Here is the entire Jumping Jack Flash workout:

• Air squats - 50 reps
• Jumping jacks - 50 reps
• Push-ups - 50 reps
• Jumping jacks - 50 reps
• Lunges - 50 reps - 50 reps
• Jumping jacks - 50 reps
• Burpees - 50 reps
• Jumping jacks - 50 reps
• Mountain climbers (L+R=1) - 50 reps
• Jumping jacks - 50 reps
• Mountain climbers (L+R=1) - 50 reps
• Jumping jacks - 50 reps
• Burpees - 50 reps
• Jumping jacks - 50 reps
• Lunges - 50 reps
• Jumping jacks - 50 reps
• Push-ups - 50 reps
• Jumping jacks - 50 reps
• Air Squats - 50 reps
• Jumping jacks - 50 reps

The November Rain leg workout is a high-intensity workout that burns fat and revs your heart rate. I remember doing it on a cold morning. It felt like I had burned a truckload of calories.

It doesn't include any upper body exercises like the last one, and it has some exercises you will perform with your body weight, making it easier.

Try it on your leg day, but avoid lifting a heavy weight before it like kettlebells or dumbbells.

Here is the entire workout:

• Jumping jacks - 100 reps
• Lunges - 40 reps
• Jump squats - 40 reps
• High knees - 100 reps
• Butt kicks - 40 reps
• Side lunges - 20 reps
• Bicycle crunches - 100 reps
• Running - 1.5 miles

6. Jenny

Jenny is the type of workout that has its basis in the AMRAP technique. AMRAP means as many reps as possible in a given set of times [2].

The lack of breaks completely exhausted me when I tried it for the first time. But that's what makes this workout effective.

Make sure to hydrate properly before it, and never complete this workout if you didn't have proper nutrients before since that may cause serious side effects.

Here is the entire workout (20-min AMRAP):

• Overhead Squats - 20 reps with 45 lb
• Back Squat - 20 reps with 45 lb
• Running - 400 meters

I've done the Buzzkill workout a couple of times and even recommended it to some of my clients. It helps you build strong legs and sculpt your upper body too.

You should use about 50% of your 1RM (repetition maximum) for the entire workout for each exercise.

Make sure to warm up your upper and lower body before the workout since these exercises activate numerous muscle groups.

Here is the whole workout:

• Hang Power Clean - 30 reps
• Box Jumps High - 25 reps
• Deadlift - 20 reps
• Squat Clean - 15 reps
• Pull-ups - 10 reps
• Front Squat - 5 reps

8. Fat Amy

Fat Amy is one of my go-to workouts when training my clients for upper-body and lower-body strength and endurance

It contains kettlebell swings meant to build leg power, but that is out of the equation since there are more than 15 exercises, meaning the only thing you can improve here is endurance.

Here is the entire workout:

• Air squats - 50 reps
• Burpees - 10 reps
• Sit-ups - 40 reps
• Burpees - 10 reps
• Lunges (alternating legs) - 30 reps
• Burpees - 10 reps
• Kettlebell swings (1.5/1 pood) - 20 reps
• Burpees - 10 reps
• Bear crawl - 10 meters
• Burpees - 10 reps
• Kettlebell swings (1.5/1 pood) - 20 reps
• Burpees - 10 reps
• Lunges (alternating legs) - 30 reps
• Burpees - 10 reps
• Sit-ups - 40 reps
• Burpees - 10 reps
• Air squats - 50 reps

Although not as challenging as other on this list, I still found the Barbell Barbarian a wholesome workout. It is based on the EMOM technique or training method.

EMOM means every minute on the minute, meaning you will complete the desired number of reps in a single minute and rest for the time until the following minute begins.

Here is the entire EMOM Barbell Barbarian workout:

• Deadlift (60% of 1RM) - 1 repetition
• Hang clean (60% of 1RM) - 1 repetition
• Front squat (60% of 1RM) - 1 repetition

10. Suarkraut Balls

Suarkraut Balls is the last workout on our list, based on the AMRAP technique. It's not the toughest I've tried, but it sure put my lower body to the test.

You will perform as many rounds as possible in the 10 minutes for the following exercises:

• Mountain climbers - 25 reps
• Squat cleans (40/60 kg) - 5 reps
• Wall Balls - 10 reps

Related: CrossFit Bodyweight Workouts to Transform Your Fitness Levels

Training legs is crucial for a well-rounded, injury-free body. As CrossFit has grown, leg workouts have become key for top-notch performance.

It's a no-brainer: whether you're into sports or just for fun, working out both upper and lower body is vital for staying healthy and avoiding injuries.

Take it from a pro trainer: focusing only on certain body parts is a recipe for disaster. Muscle imbalances, joint issues, and injuries? No, thank you. You've got to train all around.

In your workouts, make sure to balance pushing and pulling. According to a study in the National Library of Medicine, this builds both agonist and antagonist muscles equally [3].