On February 25, 2024, CrossFit announced the introduction of a groundbreaking new category to its competition lineup for the 2024 season— the “Strength and Endurance” hybrid division. Designed to push athletes to their limits, this new category combines traditional CrossFit strength events with extended endurance challenges, creating a unique test of both explosive power and sustained stamina.
A New Era for CrossFit Competitions
The Strength and Endurance division is a direct response to increasing demand from athletes and fans for more dynamic and comprehensive competitions. CrossFit has long been known for its varied workouts, but this new addition represents a more intentional blending of two of the sport’s most challenging components: strength and endurance. Athletes will be asked to complete long-distance runs, rowing, or swimming events, followed by high-intensity strength lifts like the deadlift, snatch, or clean and jerk.
“CrossFit is about testing all facets of physical performance,” said Dave Castro, Director of Sport for CrossFit. “This new hybrid category will bring a fresh level of challenge. It’s not just about being strong, and it’s not just about being fast— it’s about doing both at the same time and managing fatigue in ways that are essential for all athletes.”
New Format: Strength Meets Stamina
The event will consist of three rounds that include a combination of lifting heavy weights and completing endurance tests without the usual recovery time between segments. For example, athletes might start with a 1-mile run, immediately followed by a 200kg deadlift for 5 reps, then jump into a 1,000-meter row. The goal is to assess the athlete’s ability to push through different modalities without compromising overall performance.
The format challenges athletes in entirely new ways, testing not just physical strength and aerobic capacity, but also mental toughness and pacing strategies.
Athletes Prepare for the Challenge
Some of the top CrossFit athletes have already begun training for the new division, anticipating the physical toll the events will take. The hybrid category is expected to become a fan favorite, with top names in the sport, including Tia-Clair Toomey and Justin Medeiros, eager to tackle the unique challenge it poses.
“Endurance events are always something I’ve had to work on,” said Medeiros, a two-time CrossFit Games champion. “But the strength component of this new hybrid format is a huge bonus. If you want to perform at the highest level, you need to be able to do it all— both fast and strong.”
The Hybrid Category’s Impact on the CrossFit Community
The move is also expected to inspire more athletes at all levels to train in a more holistic way. For years, CrossFit competitions have been seen as a showcase for general physical preparedness, with athletes competing in a variety of short, intense challenges. The Strength and Endurance division is an evolution of that concept, appealing to athletes who want to test themselves in longer, more grueling events, while also providing a spectacle for fans who are interested in seeing the extremes of human performance.
Additionally, this new category may lead to a shift in the way athletes approach their training, encouraging them to incorporate more endurance-based workouts alongside their usual strength and power training.
Setting a New Standard
With the official start of the CrossFit Open just around the corner, the Strength and Endurance category is expected to be a central fixture in this year’s season, and will be featured prominently at the 2024 CrossFit Games. Castro hinted that the category may be expanded in future years, potentially influencing not only the competition but also how CrossFit athletes train year-round.
“This new category is just the beginning,” said Castro. “We’re evolving with the sport, and we see this as a true test of overall fitness. It’s not just about running or lifting weights— it’s about doing both, and doing it better than anyone else in the world.”
As the 2024 CrossFit season progresses, athletes will be gearing up to showcase their prowess in the new hybrid category, testing not only their body but their adaptability and resilience in ways the sport has never seen before. The Strength and Endurance division is poised to make a lasting impact on the landscape of CrossFit and functional fitness in general.