Welcome to Week 3 of our current cycle. Please check out the video on Dynamic Range of Motion Drills in the warm up and be sure to check out the blog post on Calculating your Pace Zones.
We will be giving out an Invictus Endurance shirt to the person with the biggest improvement on their 2 Mile Time. If you haven’t posted your time then please email it to me: nuno@crossfitinvictus.com
Please continue to use #InvictusEndurance when you post photos/videos to social media.
Warm-Up
Run 800 meters @ 60%
Followed by…
Dynamic Range of Motion Drills
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort
Cool Down
5 Minute Jog
Followed by 15 minutes of static stretching (IT Band, Achilles, Quads, Low Back)
Session One
VO2 Max
Beginner/Intermediate
Two sets of:
300 meter sprint
Rest 2 minutes
400 meter sprint
Rest 2 minutes
500 meter sprint
Rest 2 minutes
Advanced
Three sets of:
300 meter sprint
Rest 2 minutes
400 meter sprint
Rest 2 minutes
500 meter sprint
Rest 2 minutes
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Four sets of:
400 Meter Hill Sprints (these are probably going to take somewhere between 2-3 minutes)
If you are doing this on a treadmill, set your incline first and then jog for the 3-4 minutes rest in between sets.
Session Three
Lactate Threshold
Beginner
Three sets of:
800 Meter Run
Rest 2 minutes
1000 Meter Run
Rest 2 minutes
Intermediate/Advanced
Four sets of:
800 Meter Run
Rest 90 seconds
1000 Meter Run
Rest 90 seconds