Week 3 of the Open is upon us and my suggestion is that you try to get in one of these workouts on Tuesday or Wednesday and another one on Saturday or Sunday, if possible.
For pacing information make sure you refer back to the blog post I wrote.
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Session One
VO2MAX Workout
A.
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 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills:
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Pulling in place
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.
C.
Beginner
Three sets of:
90 Second Sprint
180 Seconds Rest
Intermediate
Four sets of:
90 Second Sprint
180 Seconds Rest
Advanced
Five sets of:
90 Second Sprint
180 Seconds Rest
D.
Cool Down
800 Meters x Easy Pace
Static Stretching – pick 2 or 3 from this video
Session Two
Aerobic Threshold Workout
A.
Warm Up:
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
B.
Running Mechanics Drills:
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
C.
Beginner
Three sets of:
800 Meter Sprints @ your 1-Mile Pace
Rest 2-3 Minutes in between
Intermediate
Four sets of:
800 Meter Sprints @ your 1-Mile Pace
Rest 2-3 Minutes in between
Advanced
Five sets of:
800 Meter Sprints @ your 1-Mile Pace
Rest 2-3 Minutes in between
D.
Cool Down
2 Minute Jog
Static Stretching – pick 2 or 3 from this video
Session Three
Lactate Threshold
A.
Warm Up
Jog x 10 minutes
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…
100 Meter Sprints @ 60%, 70% and 80%
Rest as needed in between
C.
Beginner
Two sets of:
1600 Meter Run @ 90% effort
Rest 2 Minutes
Intermediate
Three sets of:
1600 Meter Run @ 90% effort
Rest 2 Minutes
Advanced
Four sets of:
1600 Meter Run @ 90% effort
Rest 2 Minutes
D.
Cool Down
5 Minute Jog
Static Stretching – pick 2 or 3 from this video
https://www.youtube.com/watch?v=PBCar-pMPBQ
Jump Rope Drill with Forward Movement
This drill also focuses on pulling your feet off the ground and builds off the jump rope drill in place. You will combine two of the main concepts for running: pulling and falling. This drill is also similar to our change of support drill with a forward lean, having the rope there to make the pulling simpler. Practice this drill for at least 20 meters, and if you are proficient with it, you can do it up to 100 meters. If you have trouble with this drill then slow it down so that you can focus on the mechanics of the movement.