This is the 2nd week of the Open so be smart about integrating these workouts into your training week, try to get at least one or two done. If you are unsure which workouts to do then please email me directly nuno@crossfitinvictus.com
The Intermediate & Advanced Option for the Aerobic workout this week are the same!
For pacing information make sure you refer back to the blog post IÂ wrote.
Post your videos to social media using #InvictusEndurance
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:
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each 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 out 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 about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Beginner
Every 6 minutes, for 24 minutes, complete (4 sets):
500 Meter Sprint
Intermediate
Every 6 minutes, for 30 minutes, complete (5 sets):
500 Meter Sprint
Advanced
Every 6 minutes, for 36 minutes, complete (6 sets):
500 Meter Sprint
D.
Cool Down
400 Meter Jog
10 Minutes of Static Stretching (Focus on Hamstrings, Low Back and Hips)
Session Two
Aerobic Threshold Workout
A.
Warm Up:
2 laps around the track (if you don’t have a track available than an easy jog for 5 minutes)
Folllowed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills :
Two sets of:
Charlie’s Angels Drills
Followed by…
100 meter sprint @ 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint at 90%
C.
Beginner
Two sets of:
Run x 7 Minutes
Jog x 3 Minutes
Intermediate & Advanced
Three sets of:
Run x 7 Minutes
Jog x 3 Minutes
D.
Cool Down
3 Minute Jog
15 Minutes of Static Stretching (Focus on IT Band, Quads and Calves)
Session Three
Lactate Threshold
A.
Warm-up
Run 3 minutes @ 50-60%
Followed by…
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Jump Rope with Forward Movement Drill
Followed by…
Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort
C.
Beginner
Three sets of:
800 Meter Run
Rest 90 seconds
600 Meter Run
Rest 90 seconds
400 Meter Run
Rest 90 seconds
Intermediate
Four sets of:
800 Meter Run
Rest 90 seconds
600 Meter Run
Rest 90 seconds
400 Meter Run
Rest 90 seconds
Advanced
Five sets of:
800 Meter Run
Rest 90 seconds
600 Meter Run
Rest 90 seconds
400 Meter Run
Rest 90 seconds
D.
Cool Down
2 Minute Jog
15 Minutes of Static Stretching (SMR bottoms of your feet, Achilles, HIps & Shoulders)
https://www.youtube.com/watch?v=OP6IWYS5zok
Jump Rope Drill
This drill focuses on pulling your feet off the ground. The first part of this drill is just to run in place as you are skipping rope. You will be pulling your foot up naturally to your ideal position without even thinking about it. Spend 1-2 minutes doing this so you become accustomed to it before progressing. Be sure you aren’t driving your knee up excessively or doing butt kicks – you want to find a happy medium. If you struggle with skipping rope you will need to slow the pace down significantly. There is no extra skip between jumps: it goes, left, right, left, etc…