April 3-9, 2017 – Endurance Program

If you are able to perform the VO2MAX workouts on a True Form please do so to help prepare for Regionals. This cycle will run through the 3rd week of Regionals and will focus on developing speed at shorter distances. If you do not hafe a True Form, then perform these on a track.

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
Two sets of:
Jog x 200 Meter
Backward Jog x 100 Meter

Followed by…

Two sets of:
Forward Lunges x 10 reps
Lateral Lunges x 10 reps
High Knees x 10 reps
Skipping for height x 10 reps
Skipping for distance x 10 reps

B.
Running Mechanics Drills
Two sets of:
Foot Drag
Ball of Foot Hopping Drill

Followed by…
Tabata Sprints @ 70% effort
20 seconds on, 10 seconds off x 8 sets

C.
Beginner
Three sets of:
60 second run
Rest 3 minutes

Followed by…

One set of 60 second sprint all out effort.
Track your distance covered

Intermediate
Four sets of:
60 second run
Rest 3 minutes

Followed by…

One set of 60 second sprint all out effort.
Track your distance covered

Advanced
Five sets of:
60 second run
Rest 3 minutes

Followed by…

One set of 60 second sprint all out effort.
Track your distance covered

D.
Cool Down
Easy 2 minute jog
10-15 minutes of static stretching (Focus on Calves, Achilles, SMR your feet)

Session Two
Aerobic Threshold Workout
A.
Warm Up
10 Minute Jog
At the top of each minute sprint for 10 seconds

Followed by…

Two sets of:
Perfect Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Jumping Lunges x 10 each leg

B.
Running Mechanics Drills
Two sets of:
Hands Behind Back Drills
Pony + Pony with Forward Movement

Followed by…

50 Meter Sprints @ 60%, 70% and 80%
Rest as needed in between

C.
Beginner and Intermediate
Two sets of:
1600 Meter Run @ 80-85% of your pace from your Time Trial last week.
400 Meter jog

Advanced
Three sets of:
1600 Meter Run @ 80-85% of your pace from your Time Trial last week.
400 Meter jog

D.
Cool Down
400 meter jog
10 Minutes of static stretching (Focus on Hips, Quads, Glutes and IT Band)

Session Three
Lactate Threshold
A.
Warm Up
Two sets of:
Run x 60 seconds
Walk x 30 seconds

Followed by…

Shin Splints warm up

A/B/C Skips

B.
Running Mechanics Drills
Two sets of:
Jumping, with toes up and with forward movement
Carioca

Followed by…
30 seconds sprint
60 seconds recover
30 second sprint
60 seconds recover
30 second sprint
60 seconds recover
30 secont sprint

C.
Beginner
Two sets of:
600 meter run
200 meter jog recovery

Rest 5 Minutes after the two sets and then . . .

Then run 1 Mile at 90-95% of your PR Mile

Intermediate

Three sets of:
600 meter run
200 meter jog recovery

Rest 5 Minutes after the three sets and then . . .

Then run 1 Mile at 90-95% of your PR Mile

Advanced
Four sets of:
600 meter run
200 meter jog recovery in between

Rest 5 Minutes after the four sets and then . . .

Then run 1 Mile at 90-95% of your PR Mile

D.
Cool Down
5 minute jog
10 minutes of static stretching (Focus on Hamstrings, Shoulders, Low Back and Hips)

Jump

This drill focuses on the pulling motion of running as in pulling the legs off the ground, rather than pushing off the ground. The focus is on making the ground reaction quick and making sure you stay light on your feet as you perform this drill, the same as when running. There are two parts to this drill: the first focuses on the jumping part and the second focuses on keeping the toes up so you will naturally land on the balls of your feet. Perform this drill moving forward between 15-20 reps of each.