This is week 4 of our 5k Cycle so make sure you are looking at the end of April/beginning of May and sign up for a local 5k!
We finally got the Invictus Endurance shirts in! They are available for purchase on the CrossFit Invictus online store. Get yours AQAP!
Make sure to use #InvictusEndurance when you post photos/videos to social media.
If you’d like feedback on your running technique make sure you get a video from profile and tag #InvictusEndurance in it!
Warm Up
Two sets of:
200 Meter Run
200 Meter Jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Cool Down
10 Minute Jog
Then…
10 Minutes of static stretching
Session One
VO2 Max
Beginner
Two sets of:
600 Meter Run
Rest 3 Minutes
500 Meter Run
Rest 2 Minutes
400 Meter Run
Rest 1 MInute
Intermediate/Advanced
Two sets of:
600 Meter Run
Rest 3 Minutes
500 Meter Run
Rest 2 Minutes
400 Meter Run
Rest 1 Minute
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Five sets of:
150 Meter Hill Sprints
Rest the amount of time it takes you to get back down hill.
If you are doing this on a treadmill then make sure you set the incline so that it’s challenging. It can be a 45 second sprint if it doesn’t track 150 Meters, then an easy 2 minute jog for your recovery.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Four sets:
Run x 3 minutes
Walk x 60 seconds (recovery)
Followed by…
Two sets of:
Run x 2 minutes
Rest x 30 seconds