What is a good time for Track and Field?

Good times for Track and Field depend on your fitness level: Elite athletes finish under 26:00, advanced athletes target 26:00-19:55, intermediate athletes aim for 19:55-16:00, and beginners should focus on proper form over 16:00.

What is considered a good Track and Field time?

A good Track and Field time for most CrossFit athletes is between 19:55-16:00 (intermediate level). Elite times are under 26:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Track and Field?

Your Track and Field pace should match your fitness level. Beginners should aim to finish around 16:00 with good form, while advanced athletes can target 26:00-19:55. Always prioritize proper movement over speed.

How do I scale Track and Field?

Track and Field can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Track and Field work?

Track and Field primarily works the muscles involved in Run, Sprint, Sandbag Carry. This workout develops multiple fitness domains.

Workout Description

For time: 1,600-meter run Then, at the 12-minute mark: 50-yard sprint 50-yard bag carry (70/100 lb) 75-yard sprint 75-yard bag carry 100-yard sprint

Why This Workout Is Hard

For the average CrossFit athlete, Track and Field is Hard because Sprint and Run meet a roughly 11:24 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Many average athletes will need to scale at least one limiter.

Benchmark Times for Track and Field

Elite: <9:51
Advanced: 10:53-12:34
Intermediate: 14:19-16:00
Beginner: >26:00

Training Focus

This workout develops the following fitness attributes:

Endurance (6/10): Track and Field scores 0.6 for endurance because its 11:24 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
Speed (6/10): The 11:24 scoring window and 3 movements score 0.6 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
Strength (3/10): External loading and force demands score 0.3 for strength. The prescription reaches about 100 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
Power (3/10): Sprint drive a 0.3 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
Stamina (2/10): The repeated work around Sprint and Run scores 0.2 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

Run
Sprint
Sandbag Carry

Scaling Options

Reduce Sandbag Carry to a load that permits crisp small sets without failed reps. Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain without prolonged failure. Preserve the primary challenge of Sprint and Run, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Track and Field is intended as a moderate-duration test centered on Sprint and Run. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Sprint and Run before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

L5 is anchored near 16:00 for an average Rx athlete, allowing realistic set breaks and transitions around Sprint and Run. L10 targets 9:36 with deliberate pacing, near-unbroken skill work, and minimal transition loss.

Modality Profile

Counting each unique movement once, M includes Run and Sprint; W includes Sandbag Carry. That produces G 0%, M 70%, and W 30%.

Similar Workouts to Track and Field

If you enjoy Track and Field, you might also like these similar CrossFit WODs:

Dale (84% similar) - AMRAP in 20 minutes 400 meter Run 1 Rope Climb (20 ft)...
Open 24.2 (83% similar) - AMRAP in 20 minutes of: 300 meter Row 10 Deadlifts (185/125 lb) 50 Double-Unders...
Rinse 'N' Repeat (83% similar) - Every 2 minutes: 50-yard swim 8-cal Ski Erg* *Add 2 calories each round for 6 rounds, then comple...
Bike Repeater (83% similar) - 10 Rounds for Time 440 meter Bike Sprint 1 Legless Rope Climb (15 ft)...
Mind Eraser (82% similar) - AMRAP in 20 minutes: 7 Power Cleans (135/95 lb) 7 Burpees 200 meter Run...
Swim 'N' Stuff (82% similar) - 4 Rounds, Each for Time (within a 4-minute window per round): Round 1 & 3: 15/10 calorie Air Bike 5...
Semifinals 23.1 (82% similar) - For time: 3,000-m Echo Bike Hand-over-hand pull (84 feet) 2,000-m Assault AirRunner Hand-over-...
2k Row (82% similar) - For Time 2000 meter Row...

These WODs similar to Track and Field share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Track and Field scores 0.6 for endurance because its 11:24 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
Stamina	2/10	The repeated work around Sprint and Run scores 0.2 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
Strength	3/10	External loading and force demands score 0.3 for strength. The prescription reaches about 100 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
Flexibility	1/10	The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Power	3/10	Sprint drive a 0.3 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
Speed	6/10	The 11:24 scoring window and 3 movements score 0.6 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.