The 10 Best Cross Training Shoes for Crossfit

6. Adidas Dropset Trainer 2

The Adidas Dropset Trainer 2 is a shoe built with lifting stability at its core. It features a low-drop midsole with firm cushioning, ensuring athletes remain grounded during heavy squats, deadlifts, and Olympic lifts. The shoe’s dual-density midsole offers a stiff heel for lifting and a slightly softer forefoot for dynamic movements. With this balance, athletes can comfortably transition between weightlifting and plyometric drills.

The upper is crafted from layered mesh reinforced with synthetic overlays, providing breathability without sacrificing durability. Rope climbs are well-supported thanks to added sidewall protection, which prevents tearing and maintains longevity. The outsole features a full rubber compound with multidirectional tread, designed for traction on varied training surfaces. Athletes also benefit from its wider toe box, which improves stability during lifts.

Compared to some other models, the Dropset Trainer 2 has a slightly heavier build, which contributes to its rigidity. While it may not be the best choice for long runs, it thrives in short sprints and agility exercises. The shoe’s sturdy heel counter ensures reliable support during side-to-side movements, which are common in CrossFit workouts.

Its flat sole and low-profile design make it particularly effective for athletes who focus heavily on lifting but still want versatility. Many lifters appreciate its no-nonsense structure, as it provides confidence under the barbell. For athletes seeking a training shoe with maximum ground feel and a secure fit, the Dropset Trainer 2 delivers.

Overall, the Adidas Dropset Trainer 2 is a solid choice for CrossFitters who prioritize lifting performance while still engaging in mixed workouts.

Pros:

• Firm, low-drop midsole for lifting stability

• Wide toe box for balance

• Durable mesh with overlays

• Excellent rope climb protection

Cons:

• Heavier than some competitors

• Not suitable for long-distance running

7. Puma Fuse 2.0

The Puma Fuse 2.0 is designed to combine affordability with CrossFit-ready performance. Its flat, wide base provides a stable foundation for weightlifting, while the midsole is firm enough to prevent compression under heavy loads. The shoe is relatively lightweight, making it easy to move quickly during sprints, burpees, or box jumps. Athletes on a budget often choose this model for its balance of cost and performance.

The upper is made from breathable mesh with synthetic overlays, offering ventilation and support. Rope climb durability is ensured by sidewall rubber reinforcement, which protects against abrasion. The outsole features PumaGrip technology, which gives reliable traction indoors and outdoors. This ensures consistent performance during agility drills, sled pushes, and rope climbs.

Compared to premium models like the Nike Metcon or Reebok Nano, the Fuse 2.0 feels less cushioned and slightly less durable. However, its simplicity makes it a strong competitor for functional workouts. The wide toe box supports natural toe splay, which enhances stability during squats and heavy lifts.

The shoe’s overall construction emphasizes functionality, though it may lack some advanced technologies seen in higher-priced models. For CrossFit beginners or intermediate athletes, however, it delivers everything necessary without unnecessary features. Its lightweight build helps reduce fatigue during long training sessions.

In conclusion, the Puma Fuse 2.0 is an excellent option for those seeking an affordable yet effective CrossFit shoe. It blends essential features like stability, durability, and traction at a lower cost, making it highly accessible.

Pros:

• Affordable price point

• Wide, flat base for lifting stability

• PumaGrip outsole for traction

• Lightweight and breathable

Cons:

• Less cushioned than premium models

• Durability not as strong as higher-end shoes

8. New Balance Minimus TR

The New Balance Minimus TR caters to athletes who prefer a minimalist shoe with a natural feel. Its low-to-the-ground design promotes better balance and foot alignment, which is essential for weightlifting and functional training. The firm midsole provides stability under load while keeping the shoe lightweight. Athletes who value barefoot-style training often find this shoe appealing.

The upper is constructed from breathable mesh with supportive overlays. It is durable enough for most gym workouts but may not withstand excessive rope climbs compared to reinforced models. The outsole features Vibram rubber, which offers excellent traction and durability across surfaces. This makes the shoe reliable for both indoor and outdoor training sessions.

The wide toe box allows toes to spread naturally, providing stability during lifts. However, the minimal cushioning means it may not feel comfortable for athletes who do long-distance runs or high-impact exercises. Instead, it excels in controlled lifting, bodyweight workouts, and agility training.

The Minimus TR is lightweight and flexible, which enhances speed during transitions. Some users may experience a break-in period, as the firm structure takes time to adapt to foot shape. Once broken in, it delivers a secure, glove-like fit that feels natural.

In summary, the New Balance Minimus TR is best suited for CrossFit athletes who prioritize natural movement, stability, and lightweight performance. It’s not for those who need extra cushioning but excels for lifters and minimalist enthusiasts.

Pros:

• Minimalist, barefoot-style design

• Vibram outsole for superior grip

• Wide toe box for stability

• Lightweight and flexible

Cons:

• Limited cushioning for long runs

• Less durable for rope climbs

9. ASICS Conviction X 2

The ASICS Conviction X 2 is a durable, performance-focused shoe tailored for high-intensity training. It features a firm midsole with low drop, making it stable for heavy lifting and explosive movements. The reinforced upper is built with abrasion-resistant materials, making it particularly resilient during rope climbs and tough workouts.

The outsole is designed with AHAR (ASICS High Abrasion Rubber), which enhances traction and durability. Its grip pattern is versatile, allowing secure footing on both gym floors and outdoor surfaces. The shoe’s fit is snug and secure, with a wide enough forefoot to allow natural toe spread. Athletes often appreciate the reinforced heel, which adds stability for weight training.

While heavier than some competitors, the Conviction X 2 is incredibly reliable for durability and long-term use. Its cushioned tongue and collar provide comfort for longer sessions, even though the midsole remains firm. This blend makes it versatile for strength, agility, and endurance workouts.

Compared to minimalist shoes, it feels more substantial, which some athletes may prefer for stability. However, it is less breathable than mesh-heavy models, meaning ventilation could be limited in very hot conditions. Despite this, its robust build ensures it lasts through demanding CrossFit programs.

In summary, the ASICS Conviction X 2 is an excellent shoe for athletes seeking toughness and reliability. It may not be the lightest or most breathable, but it offers exceptional stability and durability.

Pros:

• AHAR outsole for traction and durability

• Reinforced upper for rope climbs

• Stable heel for heavy lifting

• Comfortable padded collar and tongue

Cons:

• Heavier than some models

• Ventilation could be better

10. Rogue Fitness Trainer (by GORUCK)

The Rogue Fitness Trainer, developed in partnership with GORUCK, is designed for maximum toughness. Known for military-grade durability, it features a 1000D Cordura upper that withstands abrasion from rope climbs, sled pushes, and outdoor training. This rugged material also provides flexibility and breathability, striking a rare balance.

The shoe’s midsole is low-profile and firm, giving a stable platform for lifting heavy weights. The outsole uses a durable rubber compound with aggressive tread, providing grip on both indoor and outdoor surfaces. Athletes appreciate its versatility, as it performs equally well in strength training, agility drills, and short runs.

The wide forefoot design allows toes to splay naturally, improving balance under load. Despite its rugged build, the shoe remains relatively lightweight compared to other heavy-duty trainers. This makes it a strong choice for athletes who train across multiple environments.

The Rogue Fitness Trainer is more expensive than many competitors, but its durability makes it cost-effective over time. Some athletes may find it stiff during the first few sessions, though it softens with wear. Its reinforced heel ensures stability, while its forefoot flexibility supports dynamic movement.

Overall, the Rogue Fitness Trainer is a premium option for CrossFitters who want unmatched durability. It’s best suited for those who push their shoes through the toughest workouts and want long-lasting performance.

Pros:

• Military-grade Cordura upper

• Aggressive outsole tread for grip

• Wide forefoot for stability

• Long-lasting durability

Cons:

• Expensive compared to competitors

• Break-in period required

Buyer’s Guide

1. Durability

CrossFit workouts are tough on footwear. From rope climbs to box jumps, the shoes undergo significant wear and tear. Look for models with reinforced uppers, abrasion-resistant materials, and strong stitching. Shoes with extra protection in the midfoot are particularly useful for rope climbs, as they prevent burning or tearing during descents. A durable shoe saves money in the long run and ensures consistent performance.

2. Grip and Outsole Design

Traction is critical for CrossFit, which often involves quick transitions between movements. A flat, grippy outsole provides stability during heavy lifts while allowing secure footing during sprints or lateral drills. Avoid overly soft outsoles, as they can compress under weight and compromise stability. Instead, choose firm rubber compounds with multidirectional tread patterns for maximum versatility.

3. Comfort and Fit

Comfort is more than just cushioning. Since CrossFit requires balance and responsiveness, shoes should have a snug fit without restricting toe splay. A wider toe box is beneficial for stability during lifts, while adequate midfoot lockdown prevents slipping during high-intensity movements. Pay attention to breathability as well mesh uppers help keep feet cool during long sessions.

4. Midsole and Cushioning

Unlike running shoes that rely on thick, soft cushioning, CrossFit shoes need a firm, low-profile midsole. This ensures better ground contact and stability for lifting weights. A drop of 4mm or less is generally ideal, offering a balance between running comfort and lifting support. Too much cushioning can make lifting unstable, while too little can reduce shock absorption during jumps.

5. Heel Support and Stability

For Olympic lifts such as snatches or clean and jerks, a stable heel is crucial. Some cross-training shoes include a slightly raised and rigid heel to provide extra leverage during squats and lifts. This design feature helps maintain proper posture and reduces strain on joints. However, shoes that are too stiff may feel uncomfortable during sprints, so a balance is important.

6. Weight and Flexibility

Lightweight shoes improve agility and quickness, especially during bodyweight exercises or short runs. However, they should not sacrifice stability. Look for shoes that blend flexibility in the forefoot with rigidity in the heel. This balance supports both dynamic and static movements, making the shoe versatile for the full range of CrossFit activities.

7. What to Avoid

Avoid overly cushioned running shoes, as they compromise stability during heavy lifts. Fashion-oriented sneakers may look good but often lack the structural integrity needed for CrossFit. Also, avoid shoes with poor grip or weak uppers, as they won’t withstand the intensity of rope climbs, sled pushes, or plyometric workouts.

FAQ

What makes CrossFit shoes different from regular running shoes?
CrossFit shoes are designed for multidirectional movements, heavy lifting, and durability, while running shoes focus on forward motion and cushioning. A CrossFit shoe typically has a flatter, firmer sole to support stability during lifts and quick transitions.

Can I use weightlifting shoes for CrossFit?
Weightlifting shoes provide excellent stability and elevated heels for squats, but they lack flexibility for running, jumping, or agility drills. They can be used for strength-focused sessions but aren’t versatile enough for full CrossFit workouts.

How often should I replace my CrossFit shoes?
On average, CrossFit shoes last 6 to 12 months depending on workout frequency and intensity. Signs it’s time to replace them include worn-out grip, loss of stability, or visible tearing in the uppers.

Do I need a wide toe box for CrossFit shoes?
Yes, a wider toe box allows your toes to spread naturally, improving balance and stability during lifts. It also helps reduce discomfort during long sessions by preventing pinching and pressure.

Are flat shoes better for lifting in CrossFit?
Yes, flatter shoes with minimal drop (0–4mm) provide a solid foundation for squats, deadlifts, and Olympic lifts. They help maintain balance and reduce instability compared to highly cushioned shoes.

Can CrossFit shoes be used for running?
They can handle short runs, typically up to a few miles, but they are not optimized for long-distance running. For extended runs, dedicated running shoes are better suited, while CrossFit shoes excel at versatility.

What’s the most important feature to look for in a CrossFit shoe?
Stability is the key factor. Whether lifting weights or performing explosive moves, a stable base prevents injuries and enhances performance. Grip, durability, and comfort are also important, but without stability, a shoe won’t meet the demands of CrossFit.

Conclusion

Choosing the best cross training shoes for CrossFit is vital for performance, safety, and durability. The right shoe provides stability for lifting, grip for agility, and comfort for endurance. Avoid overly cushioned or fashion-focused shoes, as they compromise function. A well-chosen pair enhances training efficiency, reduces injury risk, and ensures you can push through the toughest workouts with confidence.