This is the first week of the new cycle with the focus being on improving your mile time. This means we will test it now, and we will re-test it right after The Open. The workouts are designed to take an hour, from warm up to cool down. If it’s taking you longer then please let me know.
For pacing information make sure you refer back to the blog post I wrote – https://www.crossfitinvictus.com/competitors/blog/calculating-pace-zones/
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:
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
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:
30 second sprint
90 seconds rest
Two sets of:
60 second sprint
120 seconds rest
Intermediate:
Three sets of:
30 second sprint
90 seconds rest
Two sets of:
60 second sprint
120 seconds rest
Advanced:
Four sets of:
30 second sprint
90 seconds rest
Two sets of:
60 second sprint
120 seconds rest
Post distance covered to the comments.
D.
Cool Down
400 Meter Jog
10 Minutes of Static Stretching (Hamstrings, Hips, Low Back)
Session Two
Aerobic Threshold Workout
A.
Warm-up
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10
B.
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
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:
Ten Minute Run
At the top of the minute sprint for 10 seconds then go back to your moderate pace.
Intermediate:
Fifteen Minute Run
At the top of the minute sprint for 10 seconds then go back to your moderate pace.
Advanced:
Twenty Minute Run
At the top of the minute sprint for 10 seconds then go back to your moderate pace.
D.
Cool Down
10 Minute Jog
10 Minute Static Stretching (Focus on Calves, Achilles and bottom of your feet with lacrosse ball)
Session Three
Lactate Threshold
A.
Warm-Up:
Run 800 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:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
C.
1-Mile TT – Bench mark
There is no beginner, intermediate or advanced option – this is a benchmark we are going to use to measure our progress.
D.
Cool Down
5 Minute Jog
10 Minutes of Static Stretching (Focus on Shoulders, Quads, IT Band and Shins)
Static Stretching
This video focuses on your post workout stretch routine. We program static stretching that focuses on certain body parts such as the hips, low back, hamstrings, calves, IT Band, etc…Probably the best and go to stretch is the couch stretch that targets your hips and quads. One of the simplest stretches can just be to sit and reach with your legs straight that will target your hamstrings. From that seated position you can go into a cross shin stretch that will target your lower back. For your calves you can use a wall or a rack to target that area. For your upper back you can use a box, rack or a table/chair and press your arms into as you get a stretch through your upper back. The last couple of stretches target the shoulder area where you bring one arm over to the opposite side and hold or also bringing the arm behind your back and holding. With any of these stretches spend at least 2 to 3 minutes per side.