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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/crossfit-engine-builder-10b00436

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

This summary distills the key takeaways from “Cross Fit - Use This Method To Get Stronger AND Faster” by Lee Grantham. The video offers actionable advice that you can put into practice with your next training session. Watch the full video for complete context and additional programming details.

Key Points

• CrossFit demands sustained aerobic capacity when heavy lifting depletes your energy reserves; low‑intensity longer runs develop this critical foundation.
• Layer fast, short repeats (like 300 m efforts) with slow, steady runs to build speed while improving lactic‑acid metabolism.
• Incorporate a weekly long run (building from 25 min to 35‑40 min) along with 2‑minute threshold work during the run; this combination strengthens both your pace and your ability to sustain intensity during lifts.

Workout Example

1. Weekly long run (once or twice per week):
   • Week 1: 25 min at an easy effort.
   • Week 2: 30 min at an easy effort.
   • Week 3: 35 min at an easy effort.
2. Within a 35‑minute run, perform 10 × 2‑minute threshold repeats (at a hard-but-steady pace) followed by 1‑minute recovery jogs between repetitions.
3. Optional: Follow with a short strength block (or perform it beforehand) featuring heavy movement patterns (deadlifts, squats, lunges) to maintain strength gains.
4. Progression: Extend your long run by 5‑10 minutes weekly until you reach 45‑60 minutes comfortably. Once your aerobic base is established, add a longer effort—roughly 90 minutes at conversational pace—to further build capacity.

Closing Note

Apply this combination of long, steady running plus tempo work to your program and dial in your paces using the Pacing app to match your own thresholds. The result: better speed and sustained power under fatigue. Train hard and build that engine!

References

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