October 23-29, 2017 – Endurance Program

Have you joined our private FB group yet? If not, please do so here.

The Facebook Group is meant to encourage interaction with our members as well as post questions and comments in regards to the program. Please use it as much as possible.

This week we have a time trial so check out the CF Journal article that discusses how to perform this and the importance of Time Trials in your training

If you are training for a specific event and would like individual endurance programming please email me directly: nuno@crossfitinvictus.com

Post your videos to social media using #InvictusEndurance

Warm Up
Run 400 meters @ 50%
Stretch x 2 minutes (focus on hips here)
Run 400 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

Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Falling into the wall drills

Foot Tapping

Followed by…

Run 3 sets of suicide sprints – increasing your intensity with each one. Run out 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
Easy 5 minute jog
10 minutes of static stretching (focus on Hamstrings, Quads, IT Band)

Session One
VO2 Max
Beginner
Six sets of:
40 Second Sprint
80 Seconds Rest

Intermediate/Advanced
Eight sets of:
40 Second Sprint
80 Seconds Rest

Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
40 minute Run
All out effort so cover as much distance as possible

Post your distance to FB group

Session Three
Lactate Threshold

Beginner/Intermediate/Advanced
1.5 Mile Run
Rest 1 minute
1 Mile Run
Rest 2 minutes
1.5 Mile Run

Goal is to maintain your 2 Mile Time Trial pace.
Record your times.