The next cycle will start July 3rd – stay tuned in for a video on more details to come…
Please post your results to the comments.
For pacing information make sure you refer back to the blog post I 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
400 meter run @ 50% pace
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 (leg straight)
One Leg Jumps x 10 reps
Running Mechanics Drills:
Two sets of:
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg
Followed by…
Three sets of suicide sprints – increasing your intensity with each one.
Run 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Cool Down
5 minute jog
Static Stretching
Session One
VO2MAX Workout
Beginner/Intermediate
400 meter @ your mile pace
Rest 90 seconds
Followed by….
Eight sets of:
100 meter sprint @ 90% effort
Rest 90 seconds
Followed by…
400 meter @ your mile pace
Advanced
Two sets of:
400 meter @ your mile pace
Rest 90 seconds
Followed by….
Eight sets of:
100 meter sprint @ 90% effort
Rest 90 seconds
Followed by…
Two sets of:
400 meter @ your mile pace
Rest 90 seconds
Session Two
Aerobic Threshold Workout
Beginner/Intermediate
Run 20 Minutes
Every 2 minutes, sprint for 30 seconds then go back to your moderate pace – something you can keep for this time domain.
Advanced
Run 30 Minutes
Every 2 minutes, sprint for 30 seconds then go back to your moderate pace – something you can keep for this time domain.
Session Three
Lactate Threshold
Beginner/Intermediate
Every 10 minutes for two sets:
Run 1 Mile
Rest the remainder of the time
If you are running slower than 8 minute mile pace, then go every 12 minutes.
Advanced
Every 10 minutes for three sets:
Run 1 Mile
Rest the remainder of the time
If you are running slower than 8 minute mile pace, then go every 12 minutes.
Record and post your times
https://www.youtube.com/watch?v=AkIykW6txxg
Change of Position: Support Drill with Back Against the Wall
As we continue to focus on your ideal position, we will now use the wall to assist in finding and maintaining the Figure 4 position. We want you to do this drill with your heels about 1-2 inches away from the wall, with your back to the wall. Establish your ideal position from here and now we want you to change support from one foot to the other. Having the back to the wall prevents us from kicking the leg back (think butt kick), which is pertinent for when we are running. We want you stay as close as possible to the ideal position; if your foot is behind the hip joint you are slightly out of position, from there you will have to engage your hip flexors to pull the trail leg back to the ideal position.