February 20-26, 2017 – Endurance Program

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This is the first week of the Open and for most of you, the Open is your top priority. If you cannot get all the workouts done in the upcoming weeks then don’t stress too much. See if you can get one or two done, prioritizing the ones you are weakest at. If you are not sure which ones to do, just ask.

Post your times to comments so we can track your performance.

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:
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:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill

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:
60 Second Sprint
120 Seconds Rest

Followed by…

Two sets of:
30 Second Sprint
90 Seconds Rest

Intermediate
Three sets of:
60 Second Sprint
120 Seconds Rest

Followed by…

Two sets of:
30 Second Sprint
90 Seconds Rest

Advanced
Four sets of:
60 Second Sprint
120 Seconds Rest

Followed by…

Two sets of:
30 Second Sprint
90 Seconds Rest

D.
Cool Down
5 minute jog
10 minutes of static stretching (Focus on Hamstrings, IT Band, Quads)

Session Two
Aerobic Threshold Workout
A.
Warm-Up:
Run 3 minutes @ 50-60%

Followed by…

Two sets of:
Banded Hip Opener
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg

B.
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters

Followed by…

Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds

C.
Beginner

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Two sets of:
Run 5 Minutes
Jog 4 Minutes

Intermediate
Three sets of:
Run 5 Minutes
Jog 4 Minutes

Advanced
Four sets of:
Run 5 Minutes
Jog 4 Minutes

D.
Cool Down
15-20 minutes of static stretching (Focus on Hips, Low Back, Calves)

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 forward movement
Pulling in Place

Followed by…
Sprint x 30 seconds
Rest x 60 seconds
Sprint x 30 seconds
Jog x 60 seconds
Sprint x 30 seconds
Rest x 60 seconds
Sprint x 30 seconds

C.
Beginner

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One set of:
600 Meter Run
Rest 60 seconds
1000 Meter Run
Rest 60 seconds
400 Meter Run

Intermediate
Two sets of:
600 Meter Run
Rest 60 seconds
1000 Meter Run
Rest 60 seconds
400 Meter Run
Rest 60 seconds

Advanced
Three sets of:
600 Meter Run
Rest 60 seconds
1000 Meter Run
Rest 60 seconds
400 Meter Run
Rest 60 seconds

D.
Cool Down
400 Meter Jog
10 Minutes of static stretching (Focus on SMR your feet, Achilles, Hips, Shoulders)

https://youtu.be/1jTLAXPUIkQ

Pulling With Forward Movement/Motion
This drill focuses on the pulling aspect of running. Start this drill by running in place, then start pulling your foot up to the ideal position as you are falling forward. Practice 10-15 pulls per leg immediately followed by 20 meters of running. We don’t want this drill to look like a butt kick or a high knee, but something in between. We want you to be as close to your ideal position as you are leaning forward while doing this drill.

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