CrossFit Engine Builder

Workout - CrossFit Engine Builder

• 5min @ 6'30''/km
• 10 lots of:
  • 2min @ 4'45''/km
  • 1min @ 7'00''/km
• 5min @ 6'30''/km

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Intro

Here’s a summary of “Cross Fit - Use This Method To Get Stronger AND Faster” by Lee Grantham. You can apply the advice in your next training session. Watch the full video for context and programming details.

Key points

• CrossFit demands sustained aerobic capacity when heavy lifting drains your reserves. Low-intensity longer runs build that base.
• Mix fast, short repeats (like 300 m efforts) with slow, steady runs to build speed and improve lactic-acid metabolism.
• Add a weekly long run (building from 25 min to 35 to 40 min) and 2-minute threshold work during the run. This builds both pace and the ability to hold intensity during lifts.

Workout example

1. Weekly long run (once or twice per week):
   • Week 1: 25 min easy.
   • Week 2: 30 min easy.
   • Week 3: 35 min easy.
2. Within a 35-minute run, do 10 x 2-minute threshold repeats at a hard-but-steady pace with 1-minute recovery jogs between them.
3. Optional: follow with a short strength block (or do it before) using heavy movement patterns (deadlifts, squats, lunges) to keep strength gains.
4. Progression: add 5 to 10 minutes to your long run each week until you can hold 45 to 60 minutes comfortably. Once your aerobic base is in place, add a longer effort, around 90 minutes at conversational pace.

Closing note

Add long, steady running plus tempo work to your program and dial in paces with the Pacing app to match your thresholds.

References

• Cross Fit - Use This Method To Get Stronger AND Faster - YouTube (YouTube Video)