Qu’est-ce que le Crossfit ?
C’est de loin le programme de fitness et méthode d’entraînement le plus efficace à ce jour !
Tarifs
Réduction pour les étudiants et les autres membres d’une même famille inscrite à la box.
Horaires
Consulte notre programme de la semaine et fais un essai gratuit !
WOD
DU JOUR
CrossFit - Mon, Dec 15Warm-up3 sets:
:30 jumping jacks
5 front squats
:10 top of ring dip hold
5 push presses
:10 bottom of ring dip hold
5 thrusters
:20 foot-assisted ring dips
Monday Fun (Time)30-20-10 reps for time:
Thrusters (29/43 kg)
Ring dips
Stimulus & Goals
- 5:00-10:00.
- Thrusters in sets of 10+.
- Ring dips in sets of 5+; short rest breaks.
- Compounding fatigue from pressing.
Strategy
- The pressing function will get challenging; be cautious of pushing to failure on either one of these movements. Leave some in the tank in the first round, and then you can push the limits in the second and third sets.
STRENGTH5 sets for completion:
Sandbag carry (30.5 m) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
Notes
- This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
- Use a sandbag load that is challenging but allows you to complete the carry without breaking.
- Use a heavier-than-usual kettlebell load for the swings.
- Swing the kettlebell to anywhere around shoulder height.
CrossFit - Mon, Dec 15
Warm-up
3 sets:
:30 jumping jacks
5 front squats
:10 top of ring dip hold
5 push presses
:10 bottom of ring dip hold
5 thrusters
:20 foot-assisted ring dips
Monday Fun (Time)
30-20-10 reps for time:
Thrusters (29/43 kg)
Ring dips
Stimulus & Goals
- 5:00-10:00.
- Thrusters in sets of 10+.
- Ring dips in sets of 5+; short rest breaks.
- Compounding fatigue from pressing.
Strategy
- The pressing function will get challenging; be cautious of pushing to failure on either one of these movements. Leave some in the tank in the first round, and then you can push the limits in the second and third sets.
STRENGTH
5 sets for completion:
Sandbag carry (30.5 m) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
Notes
- This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
- Use a sandbag load that is challenging but allows you to complete the carry without breaking.
- Use a heavier-than-usual kettlebell load for the swings.
- Swing the kettlebell to anywhere around shoulder height.
Les Classes de notre BOX.
CrossFit La Côte est une gym située à Rolle, à proximité des rives du lac, où l’on travaille la condition physique et la force afin de développer des personnes de tous les niveaux de fitness. Nous offrons une multitude de cours de CrossFit. Toutes amusantes et motivantes et qui te permettent de travailler seul ou accompagné de tes amis ou ta famille. Nos instructeurs de CrossFit veilleront à ce que tu donnes le meilleur de toi-même.
ENCADREMENT DE NOS ATHLÈTES
Nous prenons très au sérieux l’encadrement de nos athlètes de CrossFit. Notre objectif est d’enseigner aux gens à bouger correctement. Nos coachs passionnés et expérimentés t’aideront à atteindre tes objectifs tout en t’amusant.
