This is the last week of this cycle and that means we are re-testing your 2 mile time trial. Please post your time to the FB Group or email it to me directly (nuno@crossfitinvictus.com).
This cycle started on January 2nd, after this week we will have a short transition week before starting the next cycle on March 5th. The upcoming cycle will target the 5k distance and will run for 8 weeks.
There are two new videos this week! They are the top five warm up drills and the top five post workout stretches.
Please continue to use #InvictusEndurance when you post photos/videos to social media.
Warm Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
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%
Cool Down
5 minutes at a moderate pace
Then…Post Workout Stretches
Session One
VO2 Max
Beginner/Intermediate/Advanced
800 Meter Run
Rest 60 seconds
Two sets of:
400 Meter Run
Rest 60 seconds
600 Meter Run
Rest 60 seconds
Two sets of:
300 Meter Run
Rest 60 seconds
400 Meter Run
Rest 60 seconds
Two sets of:
200 Meter Run
Rest 60 seconds
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
30 Minute Run at a Moderate Pace (think of this as an active recovery run)
We want you to maximize your 2 Mile Time Trial this week so no hill workout.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
2 Mile Time Trial Re-Test
1 Mile Warm up @ 60-70% effort
Rest 3-5 minutes (you should feel recovered by the time you start the actual time trial)
2 Mile all out effort (8 laps)- please use the same course/track from when you tested this at the beginning of this cycle.
800 Meter cool down