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 - Fri, 27 MarWarm-up3 sets:
1:00 row
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 good mornings
10 air squats
1 set:
10 back squats
5 back squats
5 back squats
5 back squats
– Your next weight should be your workout weight.
– Take the weight out of a rack.
Sunny Days (Time)For time:
60/75-calorie row
21 back squats (125/185 lb)
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats
Stimulus & Goals
- 15:00-22:00.
- Row calories in 3:30-5:30.
- Back squats in under 2:00 and 2 sets or less.
- The barbell may come from the rack if available.
- Mix of longer monostructural efforts, while moving a moderate to heavy barbell.
Strategy
- Move at a pace on the rower that allows you to perform unbroken back squats. If you are going to push the pace on the rower, do so after the first round.
- Focus on your breathing and your stroke rate on the rower. If your stroke rate is too high, you will burn out quickly in this effort.
Skills3 sets:
10 strict toes-to-bars
20 Good Morning with Barbell
– Rest as needed between sets.
Notes
- Prioritize technique over speed. If your movement is solid, pick up the pace.
CrossFit - Fri, 27 Mar
Warm-up
3 sets:
1:00 row
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 good mornings
10 air squats
1 set:
10 back squats
5 back squats
5 back squats
5 back squats
– Your next weight should be your workout weight.
– Take the weight out of a rack.
Sunny Days (Time)
For time:
60/75-calorie row
21 back squats (125/185 lb)
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats
Stimulus & Goals
- 15:00-22:00.
- Row calories in 3:30-5:30.
- Back squats in under 2:00 and 2 sets or less.
- The barbell may come from the rack if available.
- Mix of longer monostructural efforts, while moving a moderate to heavy barbell.
Strategy
- Move at a pace on the rower that allows you to perform unbroken back squats. If you are going to push the pace on the rower, do so after the first round.
- Focus on your breathing and your stroke rate on the rower. If your stroke rate is too high, you will burn out quickly in this effort.
Skills
3 sets:
10 strict toes-to-bars
20 Good Morning with Barbell
– Rest as needed between sets.
Notes
- Prioritize technique over speed. If your movement is solid, pick up the pace.
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.
