What makes a CrossFit shoe
A shoe for functional training is a compromise product, and here that is, for once, no disadvantage. It should stand stable under the barbell, not buckle when you jump onto the box, withstand a few hundred metres of running and not wear through during rope climbs. This results in four components that all three families share: a flat, wide outsole for a large footprint, a firm midsole under the heel instead of soft running cushioning, a reinforced upper at the sides and a low to medium drop.
The drop, meaning the height difference between heel and forefoot, is the most important figure on the spec sheet. The lower it is, the more directly you stand on the ground, which helps with deadlifts and squats. The higher it is, the more comfortable the shoe becomes for running portions and for people with stiff calves. It is precisely at this figure that the three model families differ most clearly.
Nike Metcon: the stable base for lifting
The Nike Metcon 9 is the classic strength-oriented representative in the field. Nike states a 4 mm drop, a wide Hyperlift TPU plate sits under the heel, and the outsole is deliberately flat and lightly cushioned. For heavy squats, deadlifts and presses, this is the right design: the force goes directly into the ground instead of seeping away in a soft midsole. The lateral rope wrap is intended for rope climbs and makes the shoe more robust overall.
The predecessor Nike Metcon 8 follows the same principle with a Hyperlift heel and lateral rubber reinforcement and is usually cheaper to get. If you lift less and jump, run and stay on the move more, you are better served by the Nike Free Metcon 6: 6 mm drop, a flexible Nike Free sole in the forefoot and a stabilised heel. The Free Metcon is the more agile shoe in the family, but the weaker choice for maximum loads.
- Strength: very stable heel, large contact area, robust upper.
- Weakness: the midfoot is rather narrow, with little cushioning for running portions.
- Guide price (based on RRP): around €150 for the Metcon 9, around €140 for the Metcon 8.
Reebok Nano: the all-rounder with a wide toe box
The Reebok Nano X5 is the most versatile of the three. Reebok lists a 7 mm drop, noticeably more than the Metcon, plus a Lift-and-Run chassis that carries exactly this balancing act in its name: stable enough for lifting, comfortable enough for the running portions of a workout. The practical difference in everyday use is a different one, though: the toe box is cut wider than on the Nike. If you feel cramped in the Metcon, this is often the better-fitting shape.
The Reebok Nano X4 offers the same basic construction with a softer collar and a Floatride Energy heel, and as the predecessor model it is often cheaper. Both are good default recommendations for mixed workouts in which no single focus dominates.
- Strength: wide toe box, a good compromise between lifting and movement.
- Weakness: a 7 mm drop is more than some people want for uncompromising deadlifts.
- Guide price (RRP guidance): around €150 for the Nano X5, around €140 for the Nano X4.
Under Armour TriBase Reign: flat and close to the ground
The Under Armour TriBase Reign 6 is the flattest of the three candidates. Under Armour lists only a 2 mm drop, plus a TriBase construction meant to keep as much of the sole as possible on the ground, and a deliberately flexible forefoot. If you want a lot of ground feel and want to sense how your foot is positioned when lifting, this is exactly what you get. The downside is the flip side of the same design: for longer running portions, so little drop and so little cushioning is tiring, and if you have stiff calves, deep squats will hit a limit.
The Under Armour TriBase Reign 5 uses the same 2 mm drop with a Micro-G midsole and is the cheaper version of the same concept. In price, the TriBase line, at a guide price (RRP guidance) of around €110 to €130, tends to sit below Metcon and Nano.
Direct comparison: what is actually different
When you lay the manufacturer specifications side by side, the differences remain modest, but clear enough to base a purchase decision on:
- Drop: TriBase Reign 2 mm, Metcon 4 mm, Nano 7 mm. That is the order from close to the ground to comfortable.
- Toe box: Nano widest, Metcon narrowest in the midfoot, TriBase Reign in between.
- Focus: Metcon leans towards strength, Nano towards versatility, TriBase Reign towards ground feel.
- Price: TriBase Reign usually cheapest, Metcon and Nano at a similar level, each understood as a guide price (RRP guidance).
What none of the three are: running shoes. The firm midsole, which is an advantage when lifting, becomes a burden from about a kilometre at a stretch. For workouts with 200 to 800 metres of running, that is no problem, but for a 5K after training you should switch shoes. You will find suitable models in the Running shoes category.
If your training has a focus
Not everyone needs the all-rounder. As soon as one part of your training clearly predominates, there are more suitable shoes:
- Lots of cardio, classes, treadmill: The adidas Rapidmove ADV and the On Cloudpulse are built with more cushioning and are intended for classes with running portions.
- Lots of jumping and movement, little heavy lifting: The Nike Air Zoom TR 1 with its Zoom Air unit in the forefoot is more comfortable here than a pure strength shoe.
- Maximum ground feel: The New Balance Minimus TR with a 4 mm drop and Vibram outsole, or the Vivobarefoot Primus Lite III with a 0 mm drop and an extra-wide toe box, take this route to its conclusion.
- Almost only heavy lifting: Then a true weightlifting shoe is the better investment, more on that below.
Affordable alternatives under €100
If you train two to three times a week and have no competitive ambitions, you do not need a €150 shoe. The Puma Fuse 3.0 offers the same basic idea with a flat, stable outsole and TPU reinforcement at a guide price (RRP guidance) of around €100. Cheaper still are the Reebok Nanoflex TR 2 with a flexible EVA sole and the Under Armour Charged Edge. Both are built less stably than the top models, but are sufficient for beginners and moderate loads.
For a broader overview of all training shoes in the catalogue, see the guide Best training shoes for the gym, sorted by use case rather than by brand.
Where the training shoe ends and the lifter begins
Metcon, Nano and TriBase Reign are flat shoes. As soon as you regularly hit the limits of your ankle mobility in deep squats, or you do Olympic lifting, a raised, hard heel helps more than any midsole. The Nike Romaleos 4 with a 20 mm drop, the Reebok Legacy Lifter III with 22 mm and the cheaper adidas Powerlift 5 with 15 mm are built for exactly this purpose. They are specialists, however: jumping, running and circuit training are out with them. Whether a second pair is worthwhile is answered by the guide Do I need weightlifting shoes?
How to find the right model
The short version: if strength is the priority and normal to narrow shoes fit you, take the Metcon. If you have wide feet or your training is mixed, take the Nano. If you want to stand as flat and close to the ground as possible and your budget is tighter, take the TriBase Reign. All three families have been on the market for many generations and are mature in their category, so a bad purchase is not to be feared with any of them, as long as the fit is right.
To keep searching: the complete category is at Training shoes, two models can be placed side by side directly in the Comparison, and if you would rather start from requirements than from brand names, the Shoe finder leads you to a selection in a few questions.
Frequently asked questions
Do Metcon, Nano and TriBase Reign fit the same?
According to the manufacturers, all three fit true to size, so you can stay with your usual size. The shape still differs: the Nike Metcon 9 has a rather narrow midfoot, the Reebok Nano X5 the widest toe box of the three, and the Under Armour TriBase Reign 6 sits in between. If Nike training shoes have been too tight for you before, the Nano is the safer choice. It is best to try them on in the evening, when feet are slightly swollen.
Which CrossFit shoe suits wide feet?
The Reebok Nano X5 and the Nano X4, with their wide toe box, are the obvious answer. The Vivobarefoot Primus Lite III offers even more room in the forefoot, but it is a barefoot shoe with a 0 mm drop and feels completely different. If you have wide feet and still lift a lot, you should avoid the Metcon or try it on beforehand.
Can I also run in a CrossFit shoe?
For the short running portions in a workout, meaning 200 to 800 metres, yes. For longer distances it makes no sense: the firm, flat midsole, which gives stability when lifting, hardly cushions at all when running. If you regularly run several kilometres, you need a second pair. With a 7 mm drop, the Nano has the most reserve of the three for running portions.
Do I need a weightlifting shoe for squats?
Not necessarily. A flat training shoe such as the Metcon or the TriBase Reign is enough for most people. A weightlifting shoe with a raised heel, such as the Nike Romaleos 4 or the adidas Powerlift 5, mainly helps if you lack ankle mobility and your heel lifts in the deep squat, or if you do Olympic lifting. It is a second shoe for a specific purpose, not a replacement.
Is the predecessor model worth it instead of the current version?
Often yes. Between Metcon 8 and Metcon 9, or between Nano X4 and Nano X5, there are in each case detail changes to the upper and midsole, while the basic concept stays the same. If you find the predecessor model significantly cheaper and you know the fit, that is a sensible decision. Our prices are always to be understood as a guide price for RRP guidance; current daily offers differ from this.
How long does a shoe for functional training last?
Unlike with running shoes, there is no sensible mileage limit here, because the load depends heavily on the training. Go by signs rather than numbers: upper material worn through at the sides, worn edges on the outsole, a heel that no longer feels stable when lifting, or a heel fit that has noticeably loosened. If you do a lot of rope climbs and burpees, you will wear out the upper noticeably faster than the sole.