The Best Pre-Workouts for CrossFit of 2024, Expert-Tested and Reviewed

CrossFit training involves a slurry of high-intensity exercises from high-volume strength training to running, plyometric agility training, and more. With so much on their plate, CrossFit athletes need some of the best pre-workout supplements to stay fueled for the WODs ahead. The best pre-workouts for CrossFit athletes can help support energy levels, endurance, mental focus, and even muscle growth through key ingredients.

While limited interventional data exists on optimal supplementation strategies for CrossFit, we still have a decent understanding of which formulations fit the discipline based on our background within the modality as well as our testing experiences with over 100 different pre-workouts. (1) Backed by hands-on insight and expert-led examinations, we’ve curated this guide to the best pre-workouts for CrossFit.

The 11 Best Pre-Workouts for CrossFit of 2024

• Best Overall Pre-Workout for CrossFit: Transparent Labs BULK
• Best Stim-Free Pre-Workout for CrossFit: Gainful Non-Caffeinated Pre-Workout
• Best Budget Pre-Workout for CrossFit: Nutricost Pre-X
• Best Pump Pre-Workout for CrossFit: Jacked Factory Nitro Surge
• Best Pre-Workout for CrossFit for Endurance: Legion Pulse
• Best Natural Pre-Workout for CrossFit: 4 Gauge Natural Pre-Workout
• Best Vegan Pre-Workout for CrossFit: Alyne Pre-Workout
• Best Pre-Workout for CrossFit with Creatine: Gorilla Mind Gorilla Mode
• Best Tasting Pre-Workout for CrossFit: Optimum Nutrition Gold Standard Pre-Workout
• Best High-Stim Pre-Workout for CrossFit: Ryse Loaded Pre-Workout
• Best Pre-Workout for CrossFit for Focus: Podium Fuse Pre-Workout

Medical disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary. 

Best Overall Pre-Workout for CrossFit: Transparent Labs BULK

Pros

Effective dosages of citrulline malate and beta-alanine

Wide range of tastes without artificial sweeteners or dyes

Third-party tested for added transparency

Cons

Can potentially lead to paresthesia (skin tingles)

Stevia extract can potentially cause GI distress

More affordable pre-workouts on the market

For the high-intensity workout demands of CrossFit, we feel Transparent Labs BULK is the best formulation for the task due to its transparent (get it?) ingredients list, which features effective doses of key ingredients such as citrulline malate and beta-alanine. Studies suggest that both compounds can have positive effects on muscle performance, and the 8 grams of citrulline malate and 4 grams of beta-alanine are in line with recommended daily allowances. (2)(3)

Chelsea Rae Bourgeois, registered dietitian nutritionist and our expert contributor, adds, “I also like the inclusion of powerful nutrients including zinc, l-theanine, and l-tyrosine. However, the use of trademarked compounds does give me some reserve in calling this a ‘perfect’ pre-workout.” As such, we rate the formulation at a modest 4.25 out of 5.

Another key perk to this energy-boosting powder is the array of available flavors. Transparent Labs offers BULK in nine different tastes, giving you room to explore when it comes to pleasing your palate. “I had the Blue Raspberry variety and it’s exactly what I want from my pre-workout,” notes our tester who rates the taste at 4 out of 5. “It’s not too sweet, but enjoyable enough to keep it in my rotation.”

Given the transparent makeup, impressive taste, and simple solubility (which we score at 5 out of 5, too) we feel Transparent Labs BULK is one of the best pre-workouts for beginners. That said, we do recommend thinking through your personal sensitivities before opting for this powder. For one, the presence of beta-alanine can lead to a sensation known as paresthesia — the skin-tingling sensation often associated with pre-workout powders. (4) This feeling can be overwhelming for some, so think about how you want your body to feel after consuming a serving.

Plus, BULK uses stevia extract as a sweetening agent, which studies report can lead to GI distress in some athletes. (5) As such, we score the side effects at 4 out of 5.

Read our full Transparent Labs BULK Pre-Workout Review.

Best Stim-Free Pre-Workout for CrossFit: Gainful Non-Caffeinated Pre-Workout

Pros

Pre-workout available in stim-free formulation

‘Subscribe & Save’ service available for lower cost per serving

Effective 2:1:1 ratio of BCAAs

Cons

Limited to just two flavor options

No third-party testing certification available

Container only contains 14 servings

Pre-workouts can provide a spark to your athletic performance in the CrossFit Box, but if you’d rather not trudge through those intense workouts with an anxious case of the jitters, some of the best non-stim workouts should be on your radar. For CrossFit enthusiasts, we like Gainful’s Non-Caffeinated Pre-Workout thanks to its natural ingredients and optimal 2:1:1 ratio of branched-chain amino acids. (6)

In addition to the absence of caffeine (you can also customize this powder to include a 150- or 200-milligram dose of caffeine), Gainful’s non-caffeinated pre-workout features 1,000 milligrams of leucine and 500 milligrams of isoleucine and valine for a 2:1:1 ratio. This can be beneficial for CrossFit athletes, as BCAAs can help lessen muscle soreness and damage during high-intensity resistance training. (7) This Gainful offering also features 3 grams of creatine monohydrate per serving, which has been shown to help support muscle performance. (8)

“I rate the formulation at 3 out of 5, though,” states Chelsea Rae Bourgeois, our expert contributor, “given the underserved doses of other key ingredients like beta-alanine and citrulline malate. This does leave less room for skin tingles in athletes, but I’d like to see more effective doses across the board.”

Despite the formulation makeup, this stim-free pre-workout performed well in other categories, including taste and solubility, which our tester, a certified nutrition coach, rates at 4 and 4.5 out of 5, respectively. “I had no issues when mixing up a serving, and I was pleased with the Watermelon variety,” they add. “It wasn’t exactly like the flavor inspiration, but it isn’t off-putting or too sweet for my palate.”

That said, this pre-workout is only available in two flavor varieties — a roster easily trumped by others in this guide. Additionally, the price per serving is rather high with costs starting at $1.85. Yes, you do have the option to ‘Subscribe and Save,’ but expect to have more repeat deliveries than expected as there are only 14 servings per container.

Best Budget Pre-Workout for CrossFit: Nutricost Pre-X

Pros

Cost is below the average $1.49 per serving of other pre-workouts

200 milligrams of alpha-GPC for improved motivation and cognitive function

Impressive solubility, per our tester

Cons

Higher caffeine counts may be less beneficial for caffeine-averse athletes

Lack of detail regarding third-party testing

Contains artificial sweeteners

A good pre-workout shouldn’t bankrupt you — how would you be able to afford your CrossFit membership if so, right? With costs per serving starting under $0.65, Nutricost’s Pre-X can be a wallet-friendly option for charging up before your next CrossFit workout.

As a sports nutrition brand, Nutricost regularly offers budget-friendly supplements such as Nutricost Whey Protein Isolate, so we aren’t surprised this powder earned our ‘Best Budget’ moniker for this guide. We also rate the price per serving at 4.5 out of 5 given that you can purchase Pre-X in 30- or 60-serving containers. This can be beneficial for athletes who prefer to buy in bulk.

Pre-X also features a transparent ingredients list with clear dosages marked for each included compound. Chelsea Rae Bourgeois, our expert contributor, notes that some ingredients are dosed below the effective servings, but the inclusion of 300 milligrams of caffeine and 200 milligrams of alpha-GPC are enough to earn the powder a 3.75 out of 5 for the category. “Studies report that alpha-GPC can have a positive effect on motivation, so I like that Pre-X prioritizes the cognitive benefits of a well-fueled workout with this makeup,” she adds. (9)

Our tester also enjoys the energy boost felt from this pre-workout supplement but does caution against the impending crash that can come from the heightened caffeine counts. “This is one of the strongest pre-workouts I’ve trialed. While I don’t feel overstimulated with Pre-X, there was a hard crash post-workout that could be a nuisance for athletes that train in the mornings,” they note.

We also note that the FDA recommends that most adults should consume no more than 400 milligrams of caffeine per day. (10) If you’re already approaching this count with other beverages, it may be best to opt for a less powerful pre-workout.

Lastly, we score the third-party testing for Pre-X at 3 out of 5. While the packaging indicates that tests have been conducted, there is no further information on who provided the certification.

Best Pump Pre-Workout for CrossFit: Jacked Factory Nitro Surge

Pros

Features l-citrulline for improved blood flow and muscle pumps

Available in both 30- and 60-serving containers

Wide range of available flavors

Cons

Two scoops required to achieve effective doses for some ingredients

No third-party testing listed

Sucralose can cause GI distress in some

If your personal marker for success within your CrossFit training sessions is noticeable vascularity and muscle fullness, Jacked Factory Nitro Surge could be right up your alley. Featuring up to 6 grams of l-citrulline per serving, this pump-centric pre-workout can help bolster your muscle pumps for that flex-worthy aesthetic.

Studies report that l-citrulline, when taken at effective doses between 6 and 8 grams, can enhance nitric oxide for improved blood flow and musculature. (2) This is why some of the best pump pre-workouts often contain high counts of the amino acid.

While we like the presence of l-citrulline within Nitro Surge’s makeup, we still rate the formulation at 3.5 out of 5 given that you need two scoops of the powder to achieve effective doses. “I think a single scoop could be fine for pre-workout newbies,” says Chelsea Rae Bourgeois, our expert contributor, “But if you want to use this powder as a pump enhancer, you’ll need to use two scoops. This, in turn, could lower your supplement stocks quicker, over time.”

From a taste perspective, Jacked Factory offers Nitro Surge in 11 different tastes, earning a 5 out of 5 from our tester, a certified personal trainer. “I tried the Strawberry Margarita variety — a special Amazon-only release,” they add. “It’s delicious and reminds me of summer days kicking back by the pool. I can easily see myself using this regularly before training.”

To create these enjoyable sips, though, Nitro Surge uses sucralose as its main sweetening agent. This can lead to potential GI distress in some athletes, so we rate the side effects at 4 out of 5. (11) Other common pre-workout side effects — skin tingles, overstimulation, etc. — were not experienced by our testers.

Read our full Jacked Factory Nitro Surge Pre-Workout Review.

Best Pre-Workout for CrossFit for Endurance: Legion Pulse

Pros

Effective 2.5-gram dose of betaine anhydrous to support muscular endurance

Available in caffeinated and non-caffeinated formulations

Labdoor-tested for purity and potency

Cons

Largest container size is 20 servings

Higher cost per serving than other tested pre-workouts

Erythritol can leave an unpleasant aftertaste for some

A standard CrossFit WOD can have a bevy of reps, sets, and circuits, so having the energy to complete your session is a must. Backed by an effective 2.5-gram dosage of betaine anhydrous, Legion Pulse could be the pre- that helps you get over the hump. Betaine anhydrous has shown to have positive effects on muscle fatigue, allowing you to stay energized and ready to go from start to finish. (12)

Additionally, Legion Pulse is available in high-stim and non-stim formulations, allowing athletes to choose their caffeine serving as needed. Pulse also earns a 5 out of 5 for third-party testing thanks to its Labdoor-accredited seal of approval. This can be especially beneficial for strength athletes looking to avoid banned substances in accordance with their respective governing agencies.

“Pulse is also free of added sugars, dyes, or other artificial additives, adding to its clean profile,” notes Chelsea Rae Bourgeois, our expert contributor who scores the formulation at 4.5 out of 5. It’s no surprise, then, that Legion Pulse has previously made its way onto our round-up of the best natural pre-workouts.

We’re also happy to report that the endurance-boosting features of Legion Pulse translate into the real world. Our tester states, “I feel a consistent pulse of energy when taking this supplement. There’s no mid-workout drop-off, and I feel focused and attentive right through my final sets. I also like that the energy stores wain off easily post-workout without a heavy crash.”

If you’re a fan of variety, you’ll also appreciate the 21 available flavors of Legion Pulse. “I rate the taste at 4 out of 5, too, given the sweet but not sugary profile,” says our tester. However, this formulation uses erythritol as a natural sweetening agent, which can leave an unappealing aftertaste for some athletes.

Read our full Legion Pulse Pre-Workout Review.

Best Natural Pre-Workout for CrossFit: 4 Gauge Natural Pre-Workout

Pros

Ingredients list features no proprietary blends

150 milligrams of caffeine can be more approachable for novices

Flavor profile is subtly sweet yet enjoyable, per our tester

Cons

Limited to just three available tastes

No third-party testing present

Formulation is not ideal for caffeine-tolerant athletes

For CrossFit athletes looking to avoid artificial flavors, dyes, or sweeteners, a natural pre-workout could be best. While other pre-workouts in this round-up do feature clean formulations, we prefer 4 Gauge Natural Pre-Workout as the best natural option for CrossFit thanks to its lack of proprietary blends and approachable caffeine dosage.

4 Gauge Natural Pre-Workout features a transparent ingredients list with no unwanted fillers. The 150 milligrams of caffeine can also be more approachable for CrossFit beginners that may be overstimulated with a higher count. For reference, this is in line with a standard cup of Folgers Classic Roast, which can deliver between 120 and 160 milligrams per serving. (13) “It’s a conservative dosage, but I feel that can be a better stepping stone for athletes just getting into pre-workouts,” says Chelsea Rae Bourgeois, our expert contributor who rates the formulation at 4 out of 5.

This 4 Gauge offering is also one of the best pre-workouts without beta-alanine because, well, there isn’t any beta-alanine within the makeup. From experience, this completely eliminates the sometimes-annoying skin tingles (paresthesia) you get with other formulations. I’ve been able to walk right into my session without unwanted irritation, and I feel this sensation would be welcomed amongst CrossFit enthusiasts. This pre-workout also earns a 4.5 out of 5 for side effects as it leaves me with no unwanted sensations or heavy crash post-workout.

While 4 Gauge Natural Pre-Workout is only available in three flavors, I do still rate the taste highly at 4.5 out of 5. My sample — Frozen Lemonade — was a pleasant drink before training that I’d equate to your favorite Italian ice. There’s a sweetness, but not a sugar overload. Plus, the lemon accents give your beverage a nice touch of sour, which I feel wakes you up even before the pre-workout kicks in.

Read our full 4 Gauge Natural Pre-Workout Review.

Best Vegan Pre-Workout for CrossFit: Alyne Pre-Workout

Pros

Contains no artificial additives and uses only all-natural ingredients

Uses pink Himalayan salt and potassium for added electrolytes

Individual packaging for on-the-go supplementation

Cons

Only one flavor available

Expensive at $2.50 per serving

Taste is rather salty, per our tester

If you’re a CrossFit athlete following a vegan diet, you’ll want to seek out a pre-workout composed of natural ingredients. Alyne Pre-Workout boasts a completely natural makeup featuring clinical doses of key compounds that can help you stay energized for every WOD ahead. “I really like the formulation which consists of vitamins, nootropics, electrolytes, amino acids, and fruits,” says Chelsea Rae Bourgeois, our expert contributor. “Plus, Alyne is third-party tested (albeit through an unidentified lab) and is compliant with USADA and the NCAA.”

This formulation, which earns a 4.5 out of 5 from Bourgeois, contains 190 milligrams of caffeine along with pink Himalayan salt (220 milligrams) and potassium (347 milligrams) to support hydration needs during training. (14) “I do feel this formulation is best for endurance needs,” notes our tester, a USA Weightlifting coach. “I don’t get that initial boost like other caffeine-heavy formulations, but I’m able to sustain my levels throughout my entire session. It’s a slow burner, for sure.”

Alyne also includes some of the best natural pre-workout ingredients, such as beetroot powder, lion’s mane mushroom, and black pepper. The sweetening agent of choice is monk fruit, which may lead to an unpleasant aftertaste for some. However, our tester notes that aftertaste is one of the last things on their minds when it comes to the flavor.

“It’s a fairly salty blend, and I sometimes struggle to get those last few sips down,” they note. “Yes, this powder mixes easily and I rate the solubility at 5 out of 5, but the taste is almost too much for my palate.” As such, we rated Alyne at 2 out of 5 for the flavor category.

Lastly, if you can stomach the brininess of this powder, you are given a convenience not shared with many other pre-workouts — individual packaging! These sticks can be a great perk when on the go rather than trying to carry a whole tub in your gym bag.

Best Pre-Workout for CrossFit with Creatine: Gorilla Mind Gorilla Mode

Pros

Contains 2.5 grams of creatine monohydrate per scoop

Wide range of available flavors

Third-party lab certifications listed online

Cons

Two-scoop dose can deliver 400 milligrams of caffeine

Can be troublesome to mix, per our tester

Artificial sweetener can be too sugary for some palates

CrossFit athletes can also benefit from creatine supplementation, as the compound has been proven to have beneficial effects when it comes to building muscle, increasing endurance, improving cognitive function, and more. (8) Sure, these athletes can take some of the best creatine supplements to fulfill these needs, but some pre-workouts — like Gorilla Mind Gorilla Mode — come equipped with effective doses already.

Each scoop of Gorilla Mode can deliver 2.5 grams of creatine monohydrate. This is below the recommended daily intake of 3 to 5 grams, but a double scoop serving can help bolster those measurements. (15) However, we rate the formulation at 3.75 out of 5 given that this extra scoop also increases the caffeine count to 400 milligrams — the upper daily limit recommended by the FDA. (10) “I’ll also point out that this formulation uses artificial sweeteners, which may not agree with some stomachs,” adds Chelsea Rae Bourgeois, our expert contributor.

When it comes to solubility, our tester shared the sense of other customer reviews in that this powder doesn’t want to blend easily. “I tried mixing it in multiple ways — spoon, shaker bottle, milk frother — and I always achieved a gritty texture,” they note. “I attribute this to the water recommendation of 12 to 14 fluid ounces. In my opinion, you need a little more to mix all the powder.” As such, we rated the solubility at a generous 3 out of 5.

Given its use of sucralose, we also expected this Gorilla Mind offering to be on the sweeter side of pre-workouts (with flavor names like ‘Bombsicle,’ can you really expect anything else?). Our tester, who rates the taste at 2 out of 5, states, “There’s a ton of sweetness, almost to the point that I don’t want to take extra sips. Of course, though, some athletes may prefer this sensation, so I won’t knock it too much.”

Read our full Gorilla Mind Gorilla Mode Pre-Workout Review.

Best Tasting Pre-Workout for CrossFit: Optimum Nutrition Gold Standard Pre-Workout

Pros

Multiple delicious flavors available, per our tester

Cost effective at roughly $1.08 per serving

Contains creatine to help support muscle mass

Cons

Flavors can have a synthetic aftertaste due to artificial sweeteners

Some dosages of key pre-workout ingredients are underwhelming

Not the most effective formulation for muscle pumps

You can’t expect a pre-workout to fuel your exercise performance in CrossFit if the taste has you forgoing consumption before training, right? Optimum Nutrition Gold Standard Pre-Workout eliminates that possibility with a roster of enticing flavors that deliver on energy, sweetness, and taste. Kate Meier, BarBend editorial team member and certified personal trainer, states, “I’ve had multiple clients that regularly use this pre-workout, and they always compliment the palate-pleasing taste of the formulation. Naturally, that’s led me to try it, too”

Honestly, we’re not surprised that Optimum Nutrition’s pre-workout earns the ‘Best Tasting’ moniker — we have an entire guide to the best Optimum Nutrition flavors for the brand’s line of protein powders. Naturally, we rate the taste at 5 out of 5 given its sweet profile that isn’t too sugary or artificial… at least, in our opinion. Gold Standard Pre-Workout does use sucralose, among other artificial ingredients, which may lead to a synthetic aftertaste for some. If you’re looking to avoid this, consider a pre-workout sweetened with natural alternatives like stevia or monk fruit.

Mixing this powder is also a breeze, even with the recommended 6 to 8 fluid ounces of cold water. Our tester noted no residue or “floaties,” leading to their perfect 5 out of 5 scoring for the category.

In terms of side effects, Meier says, “I give this a 4 out of 5. You get some tingles from the beta-alanine, but I don’t notice any unwanted side effects, otherwise. No bloating, GI distress, or other unpleasantries to speak of.”

Optimum Nutrition Gold Standard Pre-Workout is third-party tested by Informed Choice, meaning its label is transparent and the formulation is free of artificial substances. Chelsea Rae Bourgeois, our expert contributor, notes, though, that some of the ingredients are underdosed. 

“The 750 milligrams of l-citrulline is well below the recommended 6 to 8 grams for effective dosing,” she adds in reference to her 3 out of 5 formulation rating. (2) “As such, I would recommend this pre-workout for energy needs and mental focus rather than pumps and increased blood flow.”

Read our full Optimum Nutrition Gold Standard Pre-Workout Review.

Best High-Stim Pre-Workout for CrossFit: Ryse Loaded Pre-Workout

Pros

Multiple caffeine sources deliver a listed 370 milligrams per serving

Available flavors in collaborations with popular candies and treats

Approachable price point at $1.33 per serving

Cons

Not recommended for caffeine-sensitive athletes

Inconsistencies with listed caffeine counts

Paresthesia can linger at times

Perhaps you’re looking to amp up for a really grueling WOD. Maybe you’ve become tolerant of stimulants over the years. In either case, it may be optimal to turn to some of the strongest pre-workouts for your pre-training energy fixes. For CrossFit athletes, I recommend Ryse Loaded Pre-Workout — a formulation delivering 370 milligrams of caffeine in multiple forms that’s available in a cornucopia of flavors.

Having used this high-stim pre-workout in the past, I do feel it’s one of the better powders for my caffeine-tolerant needs. Rather than getting hit with all that caffeine upfront, this formulation parcels it out with 250 milligrams of caffeine anhydrous and 120 milligrams of zümXR delayed release caffeine. This helps me grab that initial spark and maintain energy stores throughout my training.

I also enjoy the variety of flavors and rate the taste at 4 out of 5. Yes, the sucralose adds a heightened sense of sweetness, but I do appreciate the variety at play, including collaborative tastes with popular snacks companies like Sour Punch, Smarties, and JELL-O. Ryse Loaded Pre-Workout also mixes easily in your shaker bottle of choice, earning a score of 5 out of 5 for the category.

I will recommend, though, that you build up to this pre-workout. The 370 milligrams of caffeine is near the upper limit of the recommended daily intake. (10) Plus, I have some questions as to how much you’re actually receiving since the ingredients list equates to 370 milligrams, while the branded packaging lists 390 milligrams. The confusion continues online at rysesupps.com, which features a supplement facts graphic that totals 350 milligrams of caffeine per serving.

To add to this potential caffeine conundrum, Chelsea Rae Bourgeois rates the formulation at 3 out of 5, stating, “I advise athletes to seriously take their sensitivities into question before ordering this powder. Additionally, some key pre-workout ingredients like beta-alanine and l-citrulline are below their effective dosages.”

Read our full Ryse Pre-Workout Review.

Best Pre-Workout for CrossFit for Focus: Podium Fuse Pre-Workout

Pros

Includes theacrine and gamma aminobutyric acid for stress management and cognitive function

Convenient hook along the interior rim for scoop storage

Transparent ingredients list with dosages for each compound

Cons

Flavor assortment is limited to three options

Uses artificial sweetener sucralose as a sweetening agent

L-citrulline serving is underdosed below effective serving sizes

Pre-workouts don’t always need to be about energy and endurance. These impressive powders can also benefit your cognitive function in the gym. With an entire ‘Focused Energy’ blend dedicated to such needs, Podium Fuse can be a great option for CrossFit athletes looking to hone in when the WOD kicks off.

Founded by one of CrossFit’s most recognizable athletes, Mat Fraser, Podium brings researched-backed ingredients into this high-quality powder, including theacrine (as Teacrine) and gamma aminobutyric acid (GABA). Studies report that these compounds can benefit your mental performance with such perks as stress management, enhanced mood, increased sharpness, and more. (16)(17)(18)

In my experience with this supplement, I definitely see the cognitive benefits brought on by these inclusions. I feel locked in when hitting the gym, and I’m less distracted as I go from set to set. For CrossFitters, I see this as being a huge advantage when moving between circuits.

For solubility and taste, I give Podium Fuse a 5 and 4 out of 5, respectively. The taste is pleasant and easy to get down before a session, and I had no issues in regards to clumps or residue when blending with my BlendJet — one of the best shaker bottles on the market, in my opinion. I’ll also highlight the convenient hook at the interior rim, which keeps the scoop from getting lost in the powder. A unique addition to the packaging, but an efficient one at that.

In addition to the aforementioned focus-driven ingredients, Chelsea Rae Bourgeois, our expert contributor, appreciates that Fuse is loaded with other key ingredients that can help drive performance. “For example, the addition of elevATP can help support in-gym output, and I like the effective dosing of beta-alanine,” she adds. “I do rate the formulation at 4 out of 5, overall, though, given the inclusion of sucralose. This artificial sweetener may not agree with every athlete and can potentially lead to GI distress.”

How We Tested and Chose the Best Pre-Workouts for CrossFit

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To curate this guide to the best pre-workouts for CrossFit, we got hands-on with over 100 different pre-workout supplements from top brands, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). We’ve outlined some of the categories examined below. For more information on how we test products for our content, be sure to read our BarBend supplement testing methodology page.

• Key Ingredients: Amy Goodson, MS, RD, CSSD, LD, tells BarBend, “Many believe that a pre-workout with a long list of ingredients will be more effective. However, it’s not about quantity, but quality and proper dosages of evidence-backed ingredients.” As such, we made sure to emphasize formulations with key ingredients proven to help improve workout performance, such as citrulline for blood flow, beta-alanine for muscle fatigue, betaine for muscular endurance, caffeine for energy, and more. (2)(3)(10)(12)
• Caffeine Content: We analyzed each pre-workout’s caffeine counts in relation to your average cup of brewed coffee, which roughly equates to between 120 and 160 milligrams per serving. (13) While how much caffeine is in pre-workout can vary from formulation to formulation, we also made sure that total caffeine content was not above the FDA-recommended 400 milligrams daily. (10)
• Available Flavors: We favored pre-workouts for CrossFit that offered multiple flavor options, as this can help defend against flavor fatigue down the road by providing a similar, familiar formulation in a different taste. We found, on average, that most pre-workouts carried a roster of eight available flavors, with some (naturally) falling below or above this median.
• Price Per Serving: The mean cost of high-quality pre-workouts for CrossFit, per our math, is roughly $1.49 per serving. As such, we aimed to offer suggestions hovering near this median along with budget-friendly picks and higher-cost profiles that justified the pricing with ample flavor options, research-backed formulations, or other means.
• Third-Party Testing: Third-party testing is a factor we look for in all supplements from the best protein powders to creatine, BCAAs, and more. We made sure to indicate which picks were certified by accredited labs, which marketed third-party approval without identifying the certifying organization, and which did not carry any mention of third-party accreditation.

Benefits of Pre-Workouts for CrossFit

Are pre-workouts worth it? It’s a good question that can lead to various answers, depending on the athlete. However, we feel these energy-packed powders can be a benefit to CrossFit enthusiasts looking to gain an edge in the Box. From increased focus, improved blood flow, more sustainable endurance, and more, here are some of our favorite perks associated with the category.

• Increased Energy: Many pre-workouts utilize caffeine — a popular stimulant — to help athletes improve energy levels before hitting the gym. According to studies, caffeine can help improve speed, reaction time, perceived exertion, and cognitive function. (19)
• Boosted Mental Clarity: Pre-workout supplements often boast ingredients and compounds aimed at improving cognitive function in the gym. For example, alpha-GPC has been linked to increased motivation, while theanine can help with factors such as mood and focus. (9)(16)
• Endurance and Stamina: The increased energy isn’t a quick spark, either. Many pre-workouts include betaine to help with sustaining muscular endurance. (12) This can be effective for athletes taking on lengthy workouts where energy stores need to last extended periods, such as a long WOD or even a hero workout.

How Much Do Pre-Workouts for CrossFit Cost?

On average, you can expect to pay roughly $1.49 for high-quality pre-workouts for CrossFit. Naturally, though, some of the best cheap pre-workouts fall below this median yet still provide worthwhile formulations. You can also find more expensive options but need to weigh the benefits a little more to justify the price. Below are the costs per serving for each pre-workout featured in this round-up for easier comparison.

Best Overall Pre-Workout for CrossFit	Transparent Labs BULK	$1.67
Best Stim-Free Pre-Workout for CrossFit	Gainful Non-Caffeinated Pre-Workout	Starting at $1.85
Best Budget Pre-Workout for CrossFit	Nutricost Pre-X	Starting at $0.63
Best Pump Pre-Workout for CrossFit	Jacked Factory Nitro Surge	Starting at $0.75
Best Pre-Workout for CrossFit for Endurance	Legion Pulse	Starting at $2.25
Best Natural Pre-Workout for CrossFit	4 Gauge Natural Pre-Workout	$1.29
Best Vegan Pre-Workout for CrossFit	Alyne Pre-Workout	$2.50
Best Pre-Workout for CrossFit with Creatine	Gorilla Mind Gorilla Mode	$1.50
Best Tasting Pre-Workout for CrossFit	Optimum Nutrition Gold Standard Pre-Workout	$1.08
Best High-Stim Pre-Workout for CrossFit	Ryse Loaded Pre-Workout	$1.33
Best Pre-Workout for CrossFit for Focus	Podium Fuse Pre-Workout	$1.50

What to Consider Before Buying Pre-Workouts for CrossFit

While no nutritional recommendations exist specifically for CrossFit athletes, there are still some factors worth considering when looking to add a pre-workout supplement to your regimen. (1) Below, we’ve highlighted some key qualities to look at and ponder over before adding a powder to your online cart.

[Related: Ultimate Guide to Pre-Workouts]

Fitness Goals 

Amy Goodson MS, RD, CSSD, LD tells BarBend, “Not everyone needs pre-workout supplements. For many individuals, proper hydration, nutrition, and sleep can be just as effective for performance enhancement.” Before thinking about signing up for a pre-workout supplement, make sure that the extra energy is actually warranted. If you feel that you’re getting through your WODs without feeling sluggish or tired, you may not need the extra spark.

It can also be wise to think about your normal caffeine intake throughout the day. If you’re already totaling near the FDA-recommended 400 milligrams of caffeine per day, a pre-workout supplement may not be wise to add to the mix. (10) If you are adamant about keeping your daily coffee ritual, you may benefit from a non-stim pre-workout that can deliver the supp’s muscle performance and cognitive benefits without excessive stimulation.

Key Ingredients 

Pre-workout supplements can come equipped with multiple ingredients for enhancing your workouts. Common compounds include caffeine for energy, citrulline for blood flow, beta-alanine for muscle performance, and betaine for muscular endurance. (2)(3)(12)(19) The best pre-workouts with creatine can also benefit your training with dosages of the popular amino acid for muscle growth and cognition. (8)(15)

While the presence of these ingredients is one thing, it’s also important to ensure that the dosages are aligned with recommended daily allowances. Chelsea Rae Bourgeois, our expert contributor, stresses the importance of effective doses and advises athletes to stay up to date on current studies and recommendations. For example, current research suggests that beta-alanine should be served in counts between 6 and 8 grams daily, so look for a pre-workout that offers the compound in a similar serving size. (3)

Available Flavors 

You’re likely more inclined to use a supplement if the flavor is appealing. As such, be sure to seek out a pre-workout for CrossFit with an appealing taste that fits your palate.

We also recommend looking for pre-workouts with multiple available flavors. Not only does this give you options when building out your pre-training menu, but it can also help defend against flavor fatigue over time. After all, the formulations won’t differ greatly from taste to taste, so you can still stay with a makeup that fits your needs while giving your tastebuds a reprieve from the same old notes.

Price

Similar to the best greens powders, creatine powders, essential amino acids, and more, price can vary depending on the brand and container size. To make things easier, we recommend calculating the price per serving — divide the listed price by the number of servings per container. This can help give you a better idea of how much each pre-workout beverage will cost you.

On average, we’ve found that the best pre-workouts for CrossFit typically cost around $1.49 per serving with outliers both cheaper and more expensive than this mean calculation. The best powder for your needs, though, is the one that fits your finances best, so be sure to crunch some numbers prior to purchase and opt for a formulation you feel most comfortable paying for.

Third-Party Testing 

Third-party testing can help ensure that your pre-workout’s ingredient list is transparent and accurate, leaving little questions regarding any presence of banned substances or unwanted additives. Popular third-party testing organizations include Informed Choice and NSF-Certified for Sport. If you’re looking to bolster confidence in your supplement’s purity or need to really pay attention to formulations for the sake of abiding by governing agencies (looking at you, strength athletes), it can be beneficial to look for these seals of approval.

Pre-Workouts for CrossFit FAQs

References

1. de Souza, R. A., da Silva, A. G., de Souza, M. F., Souza, L. K., Roschel, H., da Silva, S. F., & Saunders, B. (2021). A systematic review of CrossFit® workouts and dietary and supplementation interventions to guide nutritional strategies and future research in CrossFit®. International Journal of Sport Nutrition and Exercise Metabolism, 31(2), 187–205. https://pubmed.ncbi.nlm.nih.gov/33513565/
2. Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of Citrulline Malate Supplementation and Exercise Performance. European Journal of Applied Physiology, 121(12), 3283–3295. https://pubmed.ncbi.nlm.nih.gov/34417881/
3. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International Society of Sports Nutrition Position Stand: Beta-alanine. Journal of the International Society of Sports Nutrition, 12(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC4501114/
4. Liu, Q., Sikand, P., Ma, C., Tang, Z., Han, L., Li, Z., Sun, S., LaMotte, R. H., & Dong, X. (2012). Mechanisms of itch evoked by β-alanine. The Journal of Neuroscience, 32(42), 14532–14537. https://pmc.ncbi.nlm.nih.gov/articles/PMC3491570/
5. Kasti, A., Nikolaki, M., Synodinou, K., Katsas, K., Petsis, K., Lambrinou, S., Pyrousis, I., & Triantafyllou, K. (2022). The effects of stevia consumption on gut bacteria: Friend or foe? Microorganisms, 10(4), 744. https://pmc.ncbi.nlm.nih.gov/articles/PMC9028423/
6. Zhang, L., Li, F., Guo, Q., Duan, Y., Wang, W., Yang, Y., Yin, Y., Gong, S., Han, M., & Yin, Y. (2021). Different proportions of branched-chain amino acids modulate lipid metabolism in a finishing pig model. Journal of Agricultural and Food Chemistry, 69(25), 7037–7048. https://pubmed.ncbi.nlm.nih.gov/34110799/
7. Khemtong, C., Kuo, C.-H., Chen, C.-Y., Jaime, S. J., & Condello, G. (2021). Does branched-chain amino acids (bcaas) supplementation attenuate muscle damage markers and soreness after resistance exercise in trained males? A meta-analysis of randomized controlled trials. Nutrients, 13(6), 1880. https://pubmed.ncbi.nlm.nih.gov/34072718/
8. Hall, M., Manetta, E., & Tupper, K. (2021). Creatine supplementation: An update. Current Sports Medicine Reports, 20(7), 338–344. https://pubmed.ncbi.nlm.nih.gov/34234088/
9. Tamura, Y., Takata, K., Matsubara, K., & Kataoka, Y. (2021). Alpha-glycerylphosphorylcholine increases motivation in healthy volunteers: A single-blind, randomized, placebo-controlled human study. Nutrients, 13(6), 2091. https://pmc.ncbi.nlm.nih.gov/articles/PMC8235064/
10. Commissioner, O. of the. (2024, August 28). Spilling the beans: How much caffeine is too much?. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
11. del Pozo, S., Gómez-Martínez, S., Díaz, L. E., Nova, E., Urrialde, R., & Marcos, A. (2022). Potential effects of sucralose and saccharin on Gut Microbiota: A Review. Nutrients, 14(8), 1682. https://pmc.ncbi.nlm.nih.gov/articles/PMC9029443/
12. Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2009). Effect of betaine supplementation on power performance and fatigue. Journal of the International Society of Sports Nutrition, 6(1). https://pubmed.ncbi.nlm.nih.gov/19250531/
13. Caffeine chart. Center for Science in the Public Interest. (2024, June 20). https://www.cspinet.org/caffeine-chart
14. Centers for Disease Control and Prevention. (2024, January 31). Effects of sodium and potassium. Centers for Disease Control and Prevention. https://www.cdc.gov/salt/sodium-potassium-health/index.html
15. Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1). https://pubmed.ncbi.nlm.nih.gov/33557850/
16. Kuhman, D., Joyner, K., & Bloomer, R. (2015). Cognitive performance and mood following ingestion of a theacrine-containing dietary supplement, caffeine, or placebo by young men and women. Nutrients, 7(11), 9618–9632. https://pmc.ncbi.nlm.nih.gov/articles/PMC4663612/
17. Oketch-Rabah, H. A., Madden, E. F., Roe, A. L., & Betz, J. M. (2021). United states pharmacopeia (USP) Safety Review of gamma-aminobutyric acid (GABA). Nutrients, 13(8), 2742. https://pmc.ncbi.nlm.nih.gov/articles/PMC8399837/
18. Hepsomali, P., Groeger, J. A., Nishihira, J., & Scholey, A. (2020). Effects of oral gamma-aminobutyric acid (GABA) administration on stress and sleep in humans: A systematic review. Frontiers in Neuroscience, 14. https://pubmed.ncbi.nlm.nih.gov/33041752/
19. DUVNJAK-ZAKNICH, D. M., DAWSON, B. T., WALLMAN, K. E., & HENRY, G. (2011). Effect of caffeine on reactive agility time when fresh and fatigued. Medicine & Science in Sports & Exercise, 43(8), 1523–1530. https://pubmed.ncbi.nlm.nih.gov/21266929/