M5W3D3

Met Con

Tabata Push.

Using the tabata interval (20 sec on, 10 sec. rest X8), push either a prowler sled or your car (in a parking lot, put it in neutral).  Repeat 3 times, resting 4 minutes between each set of tabata intervals.  If pushing a car, feel free to do this in teams of two.  I also recommend having someone in the driver's seat to stop the car during rest/avoid running into things.

M5W3D2

Heavy Lift Day

Back Squat 60%/5, 70%/4, (80%/4)x4

Hang Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2

Hang Power Clean 75%/4, (85%4)x2

Super set

Bench Press 60%/5, 70%/5, (85%/5)x3

Weighted Chin Ups 60%/5, 70%/5, (85%/5)x3

M5W3D1

On the minute for 12 min. Deadlift 2/85%  5 push ups

then

On the minute for 12 min run 5-10-5 shuttle  5 push ups

M5W2D5

Medium Met-Con Day

5 rounds

Max Reps Body Weight Front Squat (whatever your body weight is, load the bar with that much weight)

Max reps Chin Ups - close grip (hands should be inside of shoulders)

M5W2D4

Heavy Lift Day

Back Squat 60%/5, 70%/4, (80%/4)x4

Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2

Power Clean 75%/4, (85%4)x2

Push Press 60%/5, 70%/5, (85%/5)x3

Snatch Pull 95%/3, 105%/3

M5W2D3

Medium Lift Day

Back Squat 60%/4, 70%/3, (80%/3)x3

Muscle Snatch 60%/3, 70%/3, 75%/3, (80%/3)x2

Bench Press 60%/5, 70%/5, (85%/5)x3

Pendlay Rows (85%/5)x3

Endurance: 

1:1 work to rest ratio

20m

rest

40m

rest

60m

rest

80m

rest

100m

rest

120m

rest

140m

rest

160m

rest

180m

rest

200m

rest

180m

rest

160m

rest

140m

rest

120m

rest

100m

rest

80m

rest

60m

rest

40m

rest

20m

M5W2D2

Met-Con
1min. on, 1 min. off repeat five times (total of 5 mins work, 5 mins rest)
During minute on cycles, perform max reps of burpee kettlebell snatches.  See video of combine for example.
Score using the least amount of reps completed in any of the 1 min work sessions.

M5W2D1

Heavy Lift Day

Front Squat 60%/5, 70%/4, (80%/4)x4

Clean 60%/5, 65%/4, 75%/4, (85%/4)x2

Snatch 75%/4, (85%4)x2

Rack Jerk 60%/3, 70%/3, (85%/3)x6

Clean Pull 95%/4, 105%/4

Rugby Combine

Last Friday I was in town before heading to SF for a Crossfit Football clinic and I did a "Combine" for rugby players.  It's a work in progress at the moment but I think we got some good results.

We ran through 7 tests: Vertical Leap, Broad Jump, 40yd dash, 5-10-5 shuttle, "L" shuttle, 60yd shuttle and a new "Work Capacity" test which was 1 minute of max reps burpee to KB snatch w/1.5 pood.

The first 6 tests are the same as you will see in the NFL combine.  I think some of them have merit for rugby players and some do not, a fast 40 time is great but even among football coaches it's efficacy in determining true "game" speed is questionable.  Athletes don't run in straight lines with nothing in their hands.  Having a good vertical leap is nice too but there really isn't a whole lot of solo jumping in rugby and even if you do, absolute height is more important than vertical leaping abilities.  I feel that the various shuttle runs do the best job at displaying athletic ability relative to the rugby athlete.  The other major difference between rugby players and football players is the time domain we work in.  Football plays virtually never last more than 15 or 20 seconds.  This requires a tremendous amount of repeatable explosive power.  A sequence in rugby can last for 3 to 4 minutes of sustained work.  For our test I went with 1 minute as the time domain to simulate something on the longer side of one player constantly working using a complex movement, the burpee/snatch. I think it's a pretty good start and we're going to keep messing with this thing until we get it right.

M5W1D5

Met-Con
7 rounds for time
7 Power Snatches 115lb
2 70m runs