This is the first week of Regionals. You will see two options for the VO2MAX workout, one if you are competing this week and another if you are not. The aerobic threshold workout is the same for beginner, intermediate and advanced this week – run that 5k and let me know how you do.
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
Session One
VO2MAX Workout
A.
Warm-Up:
Run 800 Meters @ 50%
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:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Option 1 – if this is your week of competing
Four sets of:
60 seconds on
180 seconds rest
This is intended to be lower volume so you can focus on competing.
Option 2 – if you are competing in the next 2 weeks
Five sets of:
90 seconds on
240 seconds rest
Record distance covered
D.
Cool Down
Your last rest period can be your cool down, jog that rest interval (180 or 240 seconds)
Followed by 10-15 minutes of static stretching
Session Two
Aerobic Threshold Workout
A.
Warm-up:
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg
B.
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Charlies Angels Drill
x 20 meters
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
C.
5K Run
This is not a time trial – just for the sake of going out and running a 5k
We did a 5k around New Years – you can compare your time if you did it then.
D.
Cool Down
3-5 minute jog after your 5k
Followed by 15 minutes of static stretching (IT Band, Achilles, Quads, Low Back)
Session Three
Lactate Threshold
A.
3 Minute Jog
Followed by…
B.
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Jump Rope Drill with Forward Movement
Followed by…
Three sets of:
150 Meter Sprint (50%, 60% 70%)
Walk 50 Meters to recover
C.
Beginner
Six sets of:
Run 200 meters
Easy 200 meter jog recovery after each one
Intermediate
Eight sets of:
Run 200 meters
Easy 200 meter jog recovery after each one
Advanced
Ten sets of:
Run 200 meters
Easy 200 meter jog recovery after each one
D.
Cool Down
Your last 200 meter jog can be your cool down, but you can stretch it out into a 400 followed by 10 minutes of static stretching (focus on Hamstrings, Calves, Low Back)
General Warm-Up for Running