Warm up:
stretch
The Physiological Demands of Rugby
at a track:
run 800m
run 400m backward
50 air squats
50 push ups
rest to full recovery (2-3mins)
run 800m
run 400m backward
50 air squats
50 sit ups
Cool Down:
Walk it out
Stretch
Warm up:
active stretching
From Crossfit.com
5 rounds for time:
225# deadlift 15 reps
20 box jumps 24″ box
25 pull ups
Cool Down:
deep stretching.
Warm up:
active stretching. plyometrics.
Sprints:
8 x 100m
full rest
Strength Conditioning:
back squat
5 – 5 – 5 – 5 – 5
Cool Down:
deep stretching.
stretch
Then:
Run:
400m
rest 2min
800m
rest 1min
1200m
Then:
50 burpees for time
Then:
200m Lunges
10 push ups every 25m
Warm up:
20 pull ups
40 push ups
60 air squats
Then:
Find your 3 Rep Max Clean & Jerk
Then:
from www.crossfit.com
7 rounds for time:
3 Body Weight Squat Cleans
4 Hand Stand Push ups
Cool Down:
Stretch
Fitness Test
from www.crossfit.com
As many rounds as possible in 20mins
Run 400m – rest exactly as long as it takes you to complete the 400m
ie:
Round 1 – 1:10.05
rest – 1:10.05
Round 2 – 1:12.05
rest – 1:12.05
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