Post your videos to social media using #InvictusEndurance
This will be the last week of this cycle. If you can only do 1 or 2 sessions this week then be sure to prioritize the 10K Time Trial. Make that the first session of your day if you are doing double sessions.
Post your 10K Time to comments and if its an improvement from when we tested it at the beginning of this 12 week cycle.
Make sure to use #InvictusEndurance when you post videos to social media. If you’d like feedback on form then email me directly: nuno@crossfitinvictus.com
Session One
VO2MAX Workout
A.
Warm Up:
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Carioca Drill
Pulling with Forward Movement
Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
C.
Beginner:
Two sets of:
300 Meter Run
Rest 1 minute
600 Meter Run
Rest 2 minutes
Intermediate:
Three sets of:
300 Meter Run
Rest 1 minute
600 Meter Run
Rest 2 minutes
Advanced:
Four sets of:
300 Meter Run
Rest 1 minute
600 Meter Run
Rest 2 minutes
Post your 300/600-Meter times to comments. These are supposed to be fast.
D.
Cool Down:
400 Meter jog
10 Minutes of Static Stretching (Adductors, IT Band, Hamstrings, Hips)
Session Two
Aerobic Threshold Workout
A.
Warm Up:
400 Meter Run @ 50% pace
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
Falling Into Wall Drills x 10 each leg
Pulling in Place
Followed by….
Three sets of:
Run x 2 minutes @ your goal pace for the 10k
Rest 1 minute
C.
For time:
10 Kilometers (that’s 6.2 miles)
Post your 10k time to the blog.
Please use the same route from when you tested this at the end of September. If you did not do it then, use this opportunity to do this as a time trial so you can have it as a benchmark. If you can, prioritize this session for the day. Let this be your first one so you can put all you can into it.
D.
Cool Down
400 Meter Jog
10 Minutes of Static Stretching
(Focus on the soles of your feet with a lacrosse ball, hips and quads with foam roller)
Session Three
Lactate Threshold
A.
Warm Up:
Three 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
B.
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Ball of foot hopping drills
Foot Tapping
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.
C.
Beginner:
Two sets of:
800 Meters
Rest 3 minutes in between
Followed by…
One set of:
1200 Meters
Intermediate:
Three sets of:
800 Meters
Rest 3 minutes
Followed by…
One set of:
1200 Meters
Advanced:
Three sets of:
800 Meters
Rest 3 minutes
Followed by…
Two sets of:
1200 Meter
Rest 3 minutes
Post your 800/1200-meter times to comments please.
D.
Cool Down:
5 Minute Jog
10 Minutes Static Stretching (Focus on Low Back, Calves, Achilles)
https://youtu.be/gy18vIJfRtU
Ball of Foot Hopping Drill
This drill focuses on moving forward by falling in the direction you want to move. In this drill you are going to be hopping on the balls of your feet and allowing your heels to lightly kiss the ground. This will allow you to maintain elasticity throughout the lower part of the leg. We want you to get comfortable falling forward while keeping your body in a straight line from shoulders down to your heels. You will want to take some short hops and then lean forward slightly do this 3-4 times and then transition to another 10M of running. This is not a huge hop, it’s small and controlled to just getting you used to falling.