Week 2 of regionals! The month of June will be a transition month before we start a new cycle on July 3rd. This new cycle wil focus on a little bit longer distances … more details to be revealed.
Please post your results to the comments.
For pacing information make sure you refer back to the blog post IÂ wrote.
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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 @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
Running Mechanics Drills:
Two sets of:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort
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. Perform these on a Assault Fitness (Runner) at a moderate intensity.
Option 2 – if you are competing next week
Every Four Minutes for Six sets:
300 Meter Sprint
Rest the remainder of the time
D.
Cool Down
After your last 300 meter sprint, jog a lap
Then…
Static Stretching
Session Two
Aerobic Threshold Workout
A.
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
C.
Beginner/Intermediate
Three sets of:
1.5 Mile Repeats
Rest 3 Minutes
These are meant to be done at a moderate pace, something you can keep for all 3 sets.
Advanced
Three sets of:
2 Mile Repeats
Rest 3 Minutes
These are meant to be done at a moderate pace, something you can keep for all 3 sets.
D.
Cool Down
2 Minute Jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session Three
Lactate Threshold
A.
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
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
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
Three sets of:
Run for 90 seconds
Rest for 30 seconds
Rest 2 minutes
Followed by…
Three sets of:
Run for 90 seconds
Rest for 60 seconds
Intermediate
Four sets of:
Run for 90 seconds
Rest for 30 seconds
Rest 2 minutes
Followed by…
Four sets of:
Run for 90 seconds
Rest for 60 seconds
Advanced
Five sets of:
Run for 90 seconds
Rest for 30 seconds
Rest 2 minutes
Followed by…
Five sets of:
Run for 90 seconds
Rest for 60 seconds
D.
Cool Down
Easy 3 minute jog
10 minutes of static stretching (focus on Hamstrings, Quads, Calves and Achilles)
A,B,C Skips