The next 4 weeks will focus on maintaining your aerobic base and speed with the next cycle starting July 3rd.
Going forward we are going to provide one warm up and one cool down, which you can use for the workouts each week.
Please post your results to the comments.
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
Warm-Up
A.
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
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 Drill (from one foot to another) x 20 each side
Pulling in place
Followed by….
Complete two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session One
VO2MAX Workout
Beginner
Two sets of:
500 Meter Run
Rest 2 minute
400 Meter Run
Rest 3 minutes
Intermediate/Advanced
Two sets of:
500 Meter Run
Rest 1 minute
400 Meter Run
Rest 2 minutes
300 Meter Run
Rest 3 minutes
Session Two
Aerobic Threshold Workout
Beginner
Three sets of:
5 Minute Run at moderate intensity (70-80% effort)
@ the 5 minute mark sprint 400 meters
400 Meter jog rest
Intermediate
Four sets of:
5 Minute Run at moderate intensity (70-80% effort)
@ the 5 minute mark sprint 400 meters
400 Meter jog rest
Advanced
Five sets of:
5 Minute Run at moderate intensity (70-80% effort)
@ the 5 minute mark sprint 400 meters
400 Meter jog rest
Session Three
Lactate Threshold
Beginner
1200 Meter Run
Rest 2 minutes
800 Meter Run
Intermediate
Two sets of:
1200 Meter Run
Rest 2 minutes
Rest 5 minutes after your 2nd set and then . . .
800 Meter Run
Advanced
Two sets of:
1200 Meter Run
Rest 2 minutes
Rest 5 minutes after your 2nd set and then…
Two sets of:
800 Meter Run
Rest 90 seconds in between sets.
https://www.youtube.com/watch?v=XJ1Pf1AS0W8
Change of Position: From One Foot to Another
This drills builds on your ability to maintain the ideal position. We are focusing on changing your support from one leg to the other, similar to what you would do with running. Running is all about changing support and moving forward efficiently. We want you to be able to hold your ideal position for 30 seconds on each side, as this will build some basic foot strength, which will translate over to running. Do this on each side twice, while making sure that when you do switch from one side to the other, that you maintain the ideal position. To build onto this drill you can practice changing your support from one foot to the other, this time only holding for 2 seconds on each side, doing a quick check of your points of performance before changing to the other side. Do this 15 times on each side so you become more comfortable finding that ideal position. Lastly, you can practice this same drill as you are moving slightly forward; here you would be practicing your change of support while falling forward.