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 - Thu, Apr 24Warm-up1:00 Erg (conversation pace)
10 leg swings/leg (forward and backward)
10 push-ups to downward dog
20 mountain climbers
10 shoulder presses (empty barbell)
10 jumping squats
20 jumping jacks
10 push presses (empty barbell)
10 walking lunges
10 push jerks (empty barbell)
Metcon (Weight)On a 16:00 clock:
0:00-10:00:
Min 1: Erg
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Stimulus & Goals
- Sprint efforts on the Erg.
- Aim for 7-15+ calories in each interval.
- 3-4 shoulder-to-overhead attempts with :60-:90 rest between.
Strategy
- Treat these as two separate tests. Don’t pace the erg in anticipation of the lift. The challenge is to go into the lift under fatigue.
- If possible, take the barbell out of a rack. Otherwise, you may be limited by the clean.
Skills4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
Notes
- Set up a 100-ft course and walk as far as possible without breaking.
- Challenge yourself to keep moving on the flutter kicks for the entire minute.
- If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
CrossFit - Thu, Apr 24
Warm-up
1:00 Erg (conversation pace)
10 leg swings/leg (forward and backward)
10 push-ups to downward dog
20 mountain climbers
10 shoulder presses (empty barbell)
10 jumping squats
20 jumping jacks
10 push presses (empty barbell)
10 walking lunges
10 push jerks (empty barbell)
Metcon (Weight)
On a 16:00 clock:
0:00-10:00:
Min 1: Erg
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Stimulus & Goals
- Sprint efforts on the Erg.
- Aim for 7-15+ calories in each interval.
- 3-4 shoulder-to-overhead attempts with :60-:90 rest between.
Strategy
- Treat these as two separate tests. Don’t pace the erg in anticipation of the lift. The challenge is to go into the lift under fatigue.
- If possible, take the barbell out of a rack. Otherwise, you may be limited by the clean.
Skills
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
Notes
- Set up a 100-ft course and walk as far as possible without breaking.
- Challenge yourself to keep moving on the flutter kicks for the entire minute.
- If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
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.
