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 - Tue, Jul 8Warm-up10 Jumping Jacks
10 alternating scorpion stretches
10 deadlifts (35/45 lb)
10 Lunges
10 alternating Spiderman stretches
10 Down and Up
10 front squats (35/45 lb)
10 foot-assisted ring dips
10 good mornings + vertical jump
5 hang squat cleans (35/45 lb)
10 jumping ring dips
Elizabeth (Time)21-15-9
Clean, 135# / 95#
Ring DipsStimulus & Goals
- 4:00-10:00; advanced athletes may go faster.
- Light-to-moderate cleans completed in 3 sets or less per round.
- Power or squat cleans are acceptable.
- Ring dips in sets of 3+ to start.
Strategy
- Expect your thighs to burn and to hit muscle fatigue on the ring dips. If you are squat cleaning the barbell, this may impact your ring dip kip.
- If you can, hang on to the barbell for unbroken reps, but switch to singles before your heart rate reaches the point of no return.
- Move to singles on the barbell in an attempt to keep moving.
STRENGTHFront squat
4-4-4-4-4+
Notes
- Welcome to week two of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
- Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
CrossFit - Tue, Jul 8
Warm-up
10 Jumping Jacks
10 alternating scorpion stretches
10 deadlifts (35/45 lb)
10 Lunges
10 alternating Spiderman stretches
10 Down and Up
10 front squats (35/45 lb)
10 foot-assisted ring dips
10 good mornings + vertical jump
5 hang squat cleans (35/45 lb)
10 jumping ring dips
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
Stimulus & Goals
- 4:00-10:00; advanced athletes may go faster.
- Light-to-moderate cleans completed in 3 sets or less per round.
- Power or squat cleans are acceptable.
- Ring dips in sets of 3+ to start.
Strategy
- Expect your thighs to burn and to hit muscle fatigue on the ring dips. If you are squat cleaning the barbell, this may impact your ring dip kip.
- If you can, hang on to the barbell for unbroken reps, but switch to singles before your heart rate reaches the point of no return.
- Move to singles on the barbell in an attempt to keep moving.
STRENGTH
Front squat
4-4-4-4-4+
Notes
- Welcome to week two of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
- Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
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.
