The short version: CrossFit doesn't let you specialize. In a single session you might do heavy deadlifts, a 400m run, muscle-ups, and a 12-minute AMRAP. Your pre workout can't specialize either. You need strength support AND endurance buffering AND sustained energy AND focus for complex movements under fatigue. PurePump's 15 active ingredients cover all three energy systems in 7.6g of pure active ingredient — zero filler, zero artificial sweeteners — with BSCG batch certification that competitive CrossFit athletes actually need.
The CrossFit Problem: One Workout, Every Energy System
Most pre workouts are optimized for one thing. High-stim formulas are built for heavy lifting. Endurance-focused products prioritize blood flow and fatigue buffering. Neither is designed for a sport that asks you to hit a 1RM clean and jerk, then immediately row 1,000 meters, then do 50 wall balls for time.
CrossFit taxes every energy system your body has:
- Phosphocreatine system — heavy lifts, Olympic movements, short sprints (0-10 seconds)
- Glycolytic system — AMRAPs, chippers, moderate-duration high-intensity work (10 seconds to 2 minutes)
- Oxidative system — longer WODs, rowing, running, sustained work capacity (2+ minutes)
A pre workout that only addresses one of these systems leaves gaps. Load up on creatine but skip beta-alanine? Your heavy lifts are fine, but you're dying in the AMRAP. Mega-dose citrulline but ignore BCAAs? Great blood flow, but your muscles are breaking down during the 30-minute chipper.
CrossFit demands breadth. So should your pre workout.
What CrossFit Athletes Actually Need From a Pre Workout
Creatine — Power and Heavy Lifts
The role in CrossFit: Every time you approach a barbell for a heavy clean, snatch, deadlift, or squat, you're drawing on the phosphocreatine system. Creatine replenishes ATP for these short, maximal efforts. It's also relevant for short sprint efforts — assault bike intervals, short rowing pieces, and shuttle runs.
PurePump dose: 1,000mg creatine monohydrate per serving. Here's where we'll be direct — the clinical dose for creatine is 3-5g daily, and PurePump provides 1g. That's a contributing dose, but it's not enough on its own.
Our recommendation: Supplement with standalone creatine monohydrate alongside PurePump. Take your additional 2-4g post-WOD or with a meal. PurePump gives you the foundation; top off the tank separately. This isn't a weakness we're hiding — it's a tradeoff of fitting 15 quality ingredients into a zero-filler formula.
Beta-Alanine (CarnoSyn) — Surviving AMRAPs and Chippers
The role in CrossFit: When you're eight minutes into Fran and your shoulders are on fire, that's hydrogen ion accumulation — the byproduct of anaerobic metabolism. Beta-alanine increases intramuscular carnosine, which buffers those hydrogen ions. More carnosine means you can sustain high-intensity effort longer before the burn forces you to stop.
This is arguably the most CrossFit-relevant ingredient in any pre workout. AMRAPs, EMOMs, chippers, and benchmark WODs all live in the time domain (1-10 minutes of sustained high-intensity work) where beta-alanine's buffering capacity has the strongest evidence.
PurePump dose: 2,000mg CarnoSyn per serving. The research-supported range is 1.6-3.2g daily, so this lands solidly in the effective zone. And it's CarnoSyn — the patented form used in most of the published research, not generic beta-alanine.
L-Citrulline + L-Arginine — Blood Flow and Work Capacity
The role in CrossFit: Citrulline converts to arginine, which drives nitric oxide production. More NO means wider blood vessels, better blood flow, and more efficient oxygen and nutrient delivery to working muscles. For CrossFit, this translates to sustained work capacity across a WOD — better oxygen delivery during rowing, running, and any movement where your cardiovascular system is the limiting factor.
The combination of citrulline AND direct arginine supplementation supports NO production from two pathways — citrulline as a sustained precursor (it has a longer conversion time) and arginine as a direct, immediate substrate.
PurePump dose: 2,000mg L-Citrulline (Kyowa Hakko) + 500mg L-Arginine (AjiPure) = 2,500mg combined. The clinical range for citrulline alone is 3-6g daily, so this is a moderate dose. But it's Kyowa Hakko citrulline — fermentation-derived, pharmaceutical grade — and it's paired with direct arginine.
Caffeine (Green Tea) — Focus Under Fatigue
The role in CrossFit: CrossFit doesn't just test your body — it tests your brain. Hitting a snatch at minute 8 of a WOD when you're running on fumes requires focus, coordination, and reaction time. Caffeine improves all three. It also reduces perceived exertion, meaning you push harder before your brain tells you to quit.
Why the source matters: PurePump uses caffeine from green tea extract, which includes naturally occurring L-theanine. L-theanine modulates caffeine's stimulant effect, producing alert focus rather than wired jitters. When you're doing butterfly pull-ups or handstand walks under fatigue, jittery hands and an amped-up nervous system are liabilities. Smooth, focused energy is the goal.
PurePump dose: 200mg per 2-scoop serving. This is effective without pushing into the 300mg+ range where GI issues and anxiety kick in — both problematic during a high-intensity WOD.
BCAAs — Muscle Preservation During Volume
The role in CrossFit: High-volume WODs are catabolic. A 30-minute chipper with 150+ reps across multiple movements breaks muscle down. BCAAs — particularly leucine — signal muscle protein synthesis and reduce muscle protein breakdown during extended exercise. For CrossFitters doing high-volume training 4-6 days per week, this isn't trivial.
PurePump dose: 1,000mg total BCAAs in a 2:1:1 ratio (500mg L-Leucine, 250mg L-Isoleucine, 250mg L-Valine) — all AjiPure pharmaceutical-grade amino acids.
L-Carnitine (Carnipure) — Fat Oxidation for Longer WODs
The role in CrossFit: Not every WOD is a sprint. Longer workouts — 20-minute AMRAPs, Hero WODs, multi-event competition days — shift fuel utilization toward fat oxidation. L-Carnitine transports fatty acids into mitochondria for energy production, supporting that shift.
PurePump dose: 500mg Carnipure L-Carnitine L-Tartrate per serving.
B Vitamins + Antioxidants — Metabolic Support
CrossFit's demand on energy metabolism is enormous. B vitamins are cofactors in the conversion of carbohydrates, fats, and proteins into ATP. Alpha Lipoic Acid and Vitamin C provide antioxidant support against the oxidative stress generated by high-intensity training.
PurePump includes: Niacin (20mg), B6 (10mg), Folate (400mcg DFE, Orgen-FA), B12 (50mcg Methylcobalamin), Vitamin C (60mg, Quali-C), Alpha Lipoic Acid (100mg, AliPure).
Why Breadth Beats Mega-Dosing for CrossFit
Here's the thing about CrossFit that most supplement companies miss: the sport itself is about breadth, not specialization.
A powerlifter can get away with a pre workout that's just creatine and caffeine. A marathon runner might only need citrulline and beta-alanine. But CrossFit punishes specialization. Greg Glassman built the sport on the idea that fitness means competence across all domains.
Your pre workout should match that philosophy.
PurePump packs 15 active ingredients into 7.6g — and every single gram is active ingredient. There's no filler taking up space, no maltodextrin bulking the powder, no artificial sweeteners adding weight without function. That 7.6g is doing work across every energy system you'll use in a WOD.
A pre workout that mega-doses citrulline at 8g but skips creatine entirely? It covers your endurance but leaves your heavy lifts unsupported. One that loads 5g of creatine but provides zero beta-alanine? Great for your 1RM but worthless during Karen. PurePump covers every base with quality branded ingredients rather than going all-in on one or two while ignoring the rest.
Is every ingredient at its absolute maximum clinical dose? No. We've been transparent about creatine at 1,000mg versus the 3-5g range. But the strategy is sound: 15 quality ingredients covering all energy systems, in a formula where 100% of the serving is active ingredient. For a sport that rewards breadth, that's the right approach.
The Zero-Filler Advantage During WODs
You know the feeling: you're in the third round of a workout, your heart rate is through the roof, and your stomach starts protesting. Now imagine you've added 12-15g of powder to that situation — half of it flavoring, sweeteners, and fillers that serve no performance purpose.
PurePump's 7.6g serving is roughly half the volume of most mainstream pre workouts. And all 7.6g is active ingredient. There's nothing in your stomach that isn't contributing to your performance.
No one wants to burp up artificial fruit flavor during Fran. No one wants sucralose-induced bloating during a 2K row. No one wants the GI consequences of maltodextrin hitting mid-WOD.
PurePump tastes bitter. It tastes like 15 raw active ingredients because that's exactly what it is. Mix it as a shot, chase it with water, and move on. You're not buying a beverage. You're buying a pre workout that won't sit in your stomach like a brick during 21-15-9.
BSCG Certification: Non-Negotiable for Competitive CrossFitters
CrossFit is a drug-tested sport at the competitive level. The CrossFit Games, semi-finals (formerly sanctionals), and quarterfinals all fall under CrossFit's drug testing policy. Athletes have been suspended for testing positive for substances found in contaminated supplements — not intentional doping, but supplement contamination.
This isn't a theoretical risk. Studies consistently find that a significant percentage of commercially available supplements contain undeclared substances, including anabolic steroids, stimulants, and other banned compounds.
PurePump is BSCG Certified Drug Free — every batch, not just a single production run. The Banned Substance Control Group is an international authority in supplement testing, used by professional and Olympic athletes globally.
If you're competing at any level where a positive test could end your season — or if you simply want to know that your supplement contains what it says and nothing else — batch-level BSCG testing is the standard.
Our Pick: PurePump
What's in it (per 2-scoop serving / 7.6g):
- Beta-Alanine (CarnoSyn): 2,000mg
- L-Citrulline (Kyowa Hakko): 2,000mg
- Creatine Monohydrate : 1,000mg
- L-Arginine (AjiPure): 500mg
- L-Carnitine L-Tartrate (Carnipure): 500mg
- L-Leucine (AjiPure): 500mg
- L-Isoleucine (AjiPure): 250mg
- L-Valine (AjiPure): 250mg
- Caffeine (Green Tea): 200mg
- Alpha Lipoic Acid (AliPure): 100mg
- Vitamin C (Quali-C): 60mg
- Niacin: 20mg
- Vitamin B6: 10mg
- Folate (Orgen-FA): 400mcg DFE
- Vitamin B12 (Methylcobalamin): 50mcg
15 active ingredients. Zero filler. Zero flavoring. Zero sweeteners. 7.6g of pure active ingredient. 25 calories.
Certifications: BSCG Certified Drug Free (every batch), GMP Certified, Vegan, Keto Certified, Certified Paleo
Price: $42.95 for 60 scoops (30 servings at 2-scoop dose = $1.43/serving)
Timing and Dosing for CrossFit
Before Regular Training
Take 2 scoops 15-30 minutes before your class or individual workout. Mix with a small amount of water (like a shot) and chase it. No need to sip a neon-colored pre workout drink for 20 minutes. Get it down, warm up, go.
Competition Day Protocol
For single-event competition days, dose as you would for training — 2 scoops, 20-30 minutes before the event. For multi-event days (quarterfinals format, throwdowns, in-house competitions), consider using 1 scoop before each event rather than 2 scoops before the first one. This spreads your caffeine intake across the day and keeps each dose moderate. At 1 scoop, that's 100mg caffeine per event — sustainable over 3-4 events without accumulating excess stimulant.
Critical rule: test your competition protocol in training first. Don't change anything on game day.
Evening Class Athletes
Most CrossFit boxes run their biggest classes at 5-6 PM. Caffeine's half-life is 5-6 hours. If you're in the 5:30 class with a 10:30 bedtime, 200mg of caffeine might leave 50-100mg circulating at sleep time. Consider 1 scoop (100mg caffeine from green tea) for evening classes. Green tea caffeine's smoother profile helps, but respecting your sleep is non-negotiable for recovery.
Stacking With Standalone Creatine
Take PurePump (with its 1,000mg creatine monohydrate) pre-WOD. Take an additional 2-4g of creatine monohydrate post-WOD or with a meal. This gets you into the clinically studied 3-5g daily range without requiring a massive pre-workout serving size.
FAQ
Is PurePump enough for heavy lifting days?
PurePump contains creatine (1,000mg creatine monohydrate), beta-alanine (2,000mg CarnoSyn), and caffeine (200mg) — all relevant for strength training. For max effort days, the creatine dose is below the clinical range, so we recommend supplementing with standalone creatine monohydrate to reach 3-5g daily. The combination of all 15 ingredients supports the full spectrum of CrossFit training, including heavy days.
Will the beta-alanine tingles affect my performance?
Beta-alanine paresthesia (tingling) is a harmless, temporary nerve response that typically lasts 15-30 minutes. It doesn't affect muscular performance, coordination, or grip strength. Most CrossFitters find it fades during the warm-up. If you're new to beta-alanine, start with 1 scoop (1,000mg) to gauge your response before moving to the full 2-scoop dose.
How does PurePump compare to high-stim pre workouts popular in CrossFit?
Many CrossFitters use high-stimulant pre workouts (300-400mg caffeine plus other stimulants). PurePump takes a different approach: moderate caffeine (200mg from green tea) paired with 14 other active ingredients that support performance through non-stimulant mechanisms. You won't get the same wired feeling, but you'll get broader performance support — blood flow, endurance buffering, muscle preservation, fat oxidation, and metabolic support — without the crash, jitters, or GI consequences that come with mega-stimulant formulas.
Can I use PurePump for a competition with drug testing?
Yes. Every batch of PurePump is BSCG Certified Drug Free by the Banned Substance Control Group. This is the same testing standard used by professional and Olympic athletes. For CrossFit Games, semi-finals, and any drug-tested competition, BSCG certification provides batch-level documentation that your supplement is clean.
Is PurePump vegan? I follow a plant-based diet for CrossFit.
Yes. PurePump is Certified Vegan, Keto Certified, Certified Paleo, and Non-GMO. All amino acids are AjiPure pharmaceutical-grade (fermentation-derived, not animal-sourced). The B12 is methylcobalamin, and the folate is Orgen-FA from organic lemon peel.
Why doesn't PurePump taste like other pre workouts?
Because there's nothing in it except active ingredients. Most pre workouts use artificial sweeteners (sucralose, acesulfame-K), natural flavors, and other taste-masking compounds. All of that takes up space in the formula that could be active ingredient, and it adds compounds your body doesn't need — especially mid-WOD. PurePump puts 15 branded ingredients into 7.6g with zero filler. The tradeoff is taste. Mix it as a shot, chase it with water, and get to work. The flavor of your pre workout doesn't add reps to your AMRAP.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
