Have you joined our private FB group yet? If not, please do so here.
The FB 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 check out the article in the CF Journal on Rest and Recovery.
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
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Pulling in place
Partner Falling Drills
Followed by….
Complete two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Cool Down
5-10 Minute Jog
Then…
Static Stretching
(15 minutes minimum)
Session One
VO2 Max
Beginner/Intermediate
Three sets of:
1 minute on
2 minutes off
Followed by…
Two sets of:
2 minutes on
1 minute off
Advanced
Four sets of:
1 minute on
2 minutes off
Followed by…
Three sets of:
2 minutes on
1 minute off
These should be fast/hard and cover as much distance as possible.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
10K Run
Pace this at about 90% of your last 5k
Session Three
Lactate Threshold
Beginner/Intermediate
Four sets of:
800 Meter Run
Rest 3 minutes between sets
Compare this to week 1 (Oct 2nd)
Advanced
Five sets of:
800 Meter Run
Rest 3 minutes between sets
Compare this to week 1 (Oct 2nd)