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Home > The 4th Pull Podcast > Episdoe 26: Building Your Engine


	Podcast:		The 4th Pull Podcast
	Episode:		Episdoe 26: Building Your Engine
	Category:		Health
	Duration:		00:34:11
	Publish Date:		2016-02-04 11:05:54
	Description:		JP and Geo jump on and talk about how to prep for the upcoming CrossFit Open Season! The CrossFit Open is 5 weeks long and consists of 5 different workouts each week. Everyone from around the world can participate in the open. It is an exciting time in the world of CrossFit! Most of the open workouts are a test of the good ol' engine. How fast can push, pull, row, and jump in 7-18 minutes. There are strength events and you need to have good control of a barbell, but if your engine is not tuned up you will feel it. There are few different approaches here. We dive into straight up endurance training. Rowing, running ans assault bike. We also talk about incorporating short quick met cons to prep for the open. Try a few of the workouts below over the next few weeks to test yourself! Endurance Work: Running intervals : 4x200m, 3x300m, 2x400m all done at pr mile pace.(not sprint) 60sec walking between reps, 60sec rest between sets Row- 4x (alternate 500m @1:42-1:46/1:58-2:04 and 1000m @1:56-2:00/2:10-2:15 ) no rest between sets Assault Bike- 8x (alternate between :30 above 500watts/350 watts and :45 above 350watts/245 watts) rest :30 between sets, no rest between reps) Met Con Work: 4 Clean and Jerks (135/95) 8 Toes to bar 7 min AMRAP 10 Thrusters (95/65) 12 Cal Row 10 min AMRAP Every 2 minutes for as long as possible 10 Chest to Bar 10 OHS (95/65) 2 Rounds 10 Power Snatch 30 Double Unders 10 Rounds
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