Usare un modello crossFit per una preparazione atletica specifico Rugby

CrossFit - Rugby
Alcuni esempi di lavori crossFit validi per una preparazione atletica Rugby

Esercizio 1: Homme:
-15 sec sprint
-15 sec pushups,
-15 sec de récup’
x 6 à 8 séries

Esercizio 2: Cyborg:
- 15 sec shuttle sprint 5+5 mt
- 15 sec Prisoner squat
- 15 sec Pushups
- 15 sec récup’
x 6 à 8 serie

Esercizio 3:
9' Amrap
1111,2222,3333,...
Burpees
Broad jump
Push up
Sit up

Every round 10" snakes walk

Esercizio 4:
3' AMRAP 1' REST
3 thrusters
6 jump over the box
9 burpees

3' AMRAP 2' REST
3 burpees
6 thrusters
9 jump over the box

3' AMRAP
3 jump over the box
6 burpees
9 thrusters

Esercizio 5: FT:
50 Air squat
200mt run
40 Pull up o Bent row
200mt run
30 Push up
200mt run
20 T2b o K2e
200mt run
10 Burpees
200mt run
50" Snakes

Esercizio 6:WOD
complete 2 time the following...
5 round of:
50/100/...250 m Sprint
2/4/...10 Push up
3/6...15 Pull up o Bent row
4/8/...20 Air Squat
5/10/...25 Sit up