Post your videos to social media using #InvictusEndurance
This is the last week of de-load so you will see significantly lower volume to allow your body a chance to recover. As you can see we only posted 2 workouts this week. Please don’t add any more volume, next week we will be back to our 3 sesions per week.
We will start the next cycle on January 2nd with the focus on improving your 1 mile time trial.
Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com
Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com
Session One
VO2MAX Workout
A.
Warm-Up:
400 meters @ 50%
Stretch x 2 minutes
400 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills:
Two sets of:
Foot Tapping
Falling Into Wall Drills
Followed by…
Run 3 sets of suicide sprints, increasing your intensity with each one. Run out 10 meters and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Four sets of:
400 Meter
Rest 3 Minutes
This week there are no beginner, intermediate or advanced options since the volume is relatively low.
D.
Cool Down:
15 Minutes of Static Stretching (Focus on HIps, Quads and Hamstrings)
Session Two
Aerobic Threshold Workout
A.
Warm Up:
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills:
Two sets of:
Change of position from one foot to another
Followed by….
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
Do two laps this way.
If you don’t have a track available then jog x 45 seconds, sprint x 20 seconds for four sets..
C.
5k Run (not for time, just for completion)
D.
Cool Down
10 Minutes of Static Stretching (Focus on Calves, IT Band, Low Back)
Jumping
This drill focuses on the pulling motion of running as in pulling our legs off the ground, rather than pushing off the ground. The focus is that the ground reaction should be quick and to make sure you stay light on your feet. This drill should be performed the same as when you run. There are two parts to this drill: the first focuses on the jumping part and the second focuses on keeping your toes up so you will naturally land on the balls of your feet. Perform this drill moving forward between 15-20 reps of each.