Post your videos to social media using #InvictusEndurance
These next two weeks will have significantly less volume to allow your body a chance to recover. We will start the next cycle on January 2nd with the focus being on improving your 1 mile time trial.
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 5 minutes @ 50%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each leg
Parallel Leg Swings x 10 each leg
B.
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30s each leg)
Charlies Angels Drill x 20 meters
Change of Position (Support) Drill with back against the wall
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk
200 Meter Sprint @ 80% effort
100 Meter Walk
C.
Beginner:
Four sets of:
200 Meter Sprint
Rest 2 Minutes
Intermediate:
Five sets of:
200 Meter Sprint
Rest 2 Minutes
Advanced:
Six sets of:
200 Meter Sprint
Rest 2 Minutes
D.
Cool Down:
5 Minute Jog
10 Minute Static Stretching (Hamstrings, IT Band and Hips)
Session Two
Aerobic Threshold Workout
A.
Warm-Up:
Run 800 Meters @ 50%
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
Followed by…
Three sets of:
100 Meter Striders; increase speed every 20 meters until you reach approximately 85-90%
C.
Beginner:
20 Minute Run (don’t worry about your pace)
Intermediate:
25 Minute Run (don’t worry about your pace)
Advanced:
30 Minute Run (don’t worry about your pace)
D.
Cool Down:
10 Minutes of Static Stretching (Focus on Calves, Achilles and Shin areas)
Session Three
Lactate Threshold
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
B.
Running Mechanics Drills:
Two sets of:
Foot Tapping
Falling Into Wall Drills
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.
Beginner:
Two sets of:
Run 5 Minutes
Rest 1 Minute
Intermediate:
Three sets of:
Run 5 Minutes
Rest 1 Minute
Advanced:
Four sets of:
Run 5 Minutes
Rest 1 Minute
D.
Cool Down:
10 Minutes of Static Stretching (Focus on Quads, Shoulders)
https://www.youtube.com/watch?v=xyvnhu7t5L4
Falling Into The Wall Drill
This drill focuses on getting comfortable falling. The idea here is to mimic the degree or lean we want you to have when you are running. Start about 6 inches to a foot away from the wall with your arms straight out in front of you. Fall into the wall, maintaining your arms extended (no bend in the elbows). Establish your ideal position and practice changing your support from one foot to another. Practice this for 20 reps on each leg, making sure you are always establishing the ideal position that is supported by your arms leaning into the wall. The progression for this drill would be to run in place from that falling position with your arms against the wall and doing this for 30 seconds at a time.