CrossFit Chicoutimi
1130 boulevard St-Paul G7J 3C5 Chicoutimi, QC, Canada

Mathieu de CFC Performance nous démontre comment faire un Split Jerk. Plusieurs autres vidéos seront disponibles via nôtre chaîne Youtube à chaque semaine. https://youtu.be/guzQd0jm7WQ

Il n’y a RIEN de plus IMPORTANT que la JEUNESSE.

Mathieu de CFC Performance nous démontre comment faire un Front Squat. Plusieurs autres vidéos seront disponibles via nôtre chaîne Youtube à chaque semaine. https://youtu.be/CX-JxZYBgOA

Pascale de CFC Performance nous démontre comment faire un Push Press. Plusieurs autres vidéos seront disponibles via nôtre chaîne Youtube à chaque semaine. https://youtu.be/IZniryEKA5Y

Vendredi 22 Janvier 2021 CFC lockdown workout 68 Earned not given Warm-up...Continue reading

La programmation est une des tâches les plus importantes et intéressantes du CrossFit Nous nous assurons de la diversité et de la logique derrière ce qui semble parfois de l’improvisation Mathieu Larouche Gabriel Boucher-Pelletier

Jeudi 21 Janvier 2021 CFC lockdown workout 67 United by fitness Warm-up... 3 rounds Wall twist stretch 30 sec de chaque côté Lat Stretch 30 sec de chaque côté 10 Cossack Squat 5 Inchworms Metcon - Option 1 (Sans restriction d'équipement) AMRAP 5:00 5 Strict Pullup/Assisted 10 Alternating DB Hang Snatch (70/50) (50/35) (35/25) (25/15) Repos 3:00 AMRAP 5:00 12 Pistol Squat/Assisted/On a box 12 KB Swing (32/24) (24/20) (20/16) (16/12) Repos 3:00 AMRAP 5:00 8 Lateral Burpees over DB 16 Alternating DB Hang Clean and Jerk (70/50) (50/35) (35/25) (25/15) Repos 3:00 AMRAP 5:00 15 Ring Dips 15 Ring Rows Metcon - Option 2 (Barre seulement) AMRAP 5:00 10 Table Pullup 5 Hang Power Snatch (135/95) (115/85) (95/65) (65/45) Repos 3:00 AMRAP 5:00 12 Pistol Squat/Assisted/On a box 12 Deadlift (135/95) (115/85) (95/65) (65/45) Repos 3:00 AMRAP 5:00 8 Lateral Burpees over DB 8 Hang Power Clean and Jerk (135/95) (115/85) (95/65) (65/45) Repos 3:00 AMRAP 5:00 15 Bench Dips 15 Bent-Over Row (135/95) (115/85) (95/65) (65/45) Metcon - Option 3 (DB Seulement) AMRAP 5:00 10 Table Pullup 10 Alternating DB Hang Snatch (70/50) (50/35) (35/25) (25/15) Repos 3:00 AMRAP 5:00 12 Pistol Squat/Assisted/On a box 12 DB Swing (70/50) (50/35) (35/25) (25/15) Repos 3:00 AMRAP 5:00 8 Lateral Burpees over DB 16 Alternating DB Hang Clean and Jerk (70/50) (50/35) (35/25) (25/15) Repos 3:00 AMRAP 5:00 15 Bench Dips 15 DB Bent Over Row (70/50) (50/35) (35/25) (25/15) Metcon - Option 4 (KB Seulement) AMRAP 5:00 10 Table Pullup 10 KB Hang Snatch (32/24) (24/20) (20/16) (16/12) Repos 3:00 AMRAP 5:00 12 Pistol Squat/Assisted/On a box 12 KB Swing Repos 3:00 AMRAP 5:00 8 Lateral Burpees over DB 16 KB Hang Clean and Jerk (32/24) (24/20) (20/16) (16/12) Repos 3:00 AMRAP 5:00 15 Bench Dips 15 KB Bent Over Row (32/24) (24/20) (20/16) (16/12) Metcon - Option 5 (Bodyweight) AMRAP 5:00 10 Table Pullup 10 Hand Release Push-Up Repos 3:00 AMRAP 5:00 12 Pistol Squat/Assisted/On a box 12 Alternating Single Leg RDL Repos 3:00 AMRAP 5:00 8 Lateral Burpees over Object 16 Diamond Push-Up Repos 3:00 AMRAP 5:00 15 Bench Dips 20 Russian Twist Bon jeudi gang! Stronger together CFC LET'S GO - Coach Gab

Mercredi 20 Janvier 2021 CFC lockdown workout 66 Stronger together Warm-up... 3 rounds Squat pose + twist 5/5 Lat stretch 30 sec chaque côté 10 Air Squat to RDLs 5 Push-up to downward dog Metcon - Option 1 (Sans restriction d'équipement) Team of 2 - 5 Rounds for time - Time Cap 30:00 40 Hang Squat Clean (135/95) (115/85) (95/65) (65/45) 40 T2B/K2E/K2B 40 Shoulder-to-Overhead (135/95) (115/85) (95/65) (65/45) Metcon - Option 2 (Barre Seulement) Team of 2 - 5 Rounds for time - Time Cap 30:00 40 Hang Squat Clean (135/95) (115/85) (95/65) (65/45) 40 V-Ups/Alternating Leg V-Ups 40 Shoulder-to-Overhead (135/95) (115/85) (95/65) (65/45) Metcon - Option 3 (DB Seulement) Team of 2 - 5 Rounds for time - Time Cap 30:00 40 DB Hang Squat Clean (70/50) (50/35) (35/25) (25/15) 40 V-Ups/Alternating Leg V-Ups 40 DB Shoulder-to-Overhead (70/50) (50/35) (35/25) (25/15) Metcon - Option 4 (KB Seulement) Team of 2 - 5 Rounds for time - Time Cap 30:00 40 KB Hang Squat Clean (32/24) (24/20) (20/16) (16/12) 40 V-Ups/Alternating Leg V-Ups 40 KB Shoulder-to-Overhead (32/24) (24/20) (20/16) (16/12) Metcon - Option 5 (Bodyweight) Team of 2 - 5 Rounds for time - Time Cap 30:00 40 Jumping Lunges 40 V-Ups/Alternating Leg V-Ups 40 HSPU/8-10 Wall Walk/30 Inchworms Dedicated CFC On travaille en équipe aujourd'hui! Bon mercredi team! LET'S GO - Coach Gab *Vous pouvez poster vos temps dans les commentaires!

Si Vous fixez vos objectifs ridiculement hauts et que c'est un échec, vous échouerez au-dessus du succès de tout le monde.

La vérité sort de la bouche des enfants : N’oubliez jamais que vous n’êtes pas seul. Et SURTOUT : VOUS ÊTES CAPABLE ... On se voit bientôt

Jeudi 19 novembre 2020 CFC lockdown workout 13 Let's do this Warm-up... 3 rounds Calf stretch au mur 30 sec de chaque côté Shoulder stretch 30 sec de chaque côté 16 Plank shoulder taps 10 Pogo Jump Metcon - Option 1 (Avec équipement) EMOM20 - Score = total reps A) 10-20 DB facing Burpees B) 15-25 Alternating DB Hang Clean and Jerk (50/35) (35/25) (25/15) C) Max reps Double Unders/Single Unders D) Repos Metcon - Option 2 (Barre seulement) EMOM20 - Score = total reps A) 10-20 Bar Facing Burpees B) 8-16 Hang Clean and Jerk (135/95) (115/85) (95/65) (65/45) C) Max reps Double Unders/Single Unders D) Repos Metcon - Option 3 (DB seulement) EMOM20 - Score = total reps A) 10-20 DB facing Burpees B) 15-25 Alternating DB Hang Clean and Jerk (50/35) (35/25) (25/15) C) Max reps Double Unders/Single Unders D) Repos Metcon - Option 4 (KB seulement) EMOM20 - Score = total reps A) 8-16 KB facing Burpees B) 8-16 KB Snatch (24/20) (20/16) (16/12) C) Max reps Double Unders/Single Unders D) Repos Metcon - Option 5 (Bodyweight) EMOM20 - Score = total reps A) 10-20 Object Facing Burpees B) 20-30 Air Squat C) Max reps Double Unders/Single Unders D) Repos Accessory 3 rounds Weighted Single Leg Hip Bridge X 12 (each side) -Barbell/DB/KB/Bodyweight Bulgarian Split Squat x 10 (each side) - Barbell/DB/KB/Bodyweight Turkish Get-Up X 4 (each side) - DB/KB/Object 1:00 rest between rounds Bon jeudi team!! Focus CFC LET'S GO - Coach Gab *Vous pouvez poster vos scores dans les commentaires!

Mercredi 18 novembre 2020 CFC lockdown workout 12 Never give up Warm-up... 3 rounds Squat pose + twist 5/5 Knight stretch 30 sec de chaque côté 10 Alternating Single Leg RDLs 5 Inchworms Metcon - Option 1 (Sans restriction d'équipement) Team of 2 - AMRAP 30:00 200 ft Sandbag Carry (150/100) (100/70) (70/50) 40 Hand Release Push-Up/Push-Up/Push-Up on knees 200 ft Sandbag Carry (150/100) (100/70) (70/50) 30 Wallball Situp (30/20) (20/14) (16/10) (14/8) 200 ft Sandbag Carry (150/100) (100/70) (70/50) 20 Sandbag Clean Over Shoulder (150/100) (100/70) (70/50) Metcon - Option 2 (Barre seulement) Team of 2 - AMRAP 30:00 200 ft Front Rack Carry (155/105) (135/95) (115/85) (95/65) (65/45) 40 Hand Release Push-Up/Push-Up/Push-Up on knees 200 ft Front Rack Carry (155/105) (135/95) (115/85) (95/65) (65/45) 30 Weighted Situp/Situp 200 ft Front Rack Carry (155/105) (135/95) (115/85) (95/65) (65/45) 20 Sumo Deadlift High Pull (155/105) (135/95) (115/85) (95/65) (65/45) Metcon - Option 3 (DB seulement) Team of 2 - AMRAP 30:00 200 ft DB Farmer Carry (70/50) (50/35) (35/25) (25/15) 40 Hand Release Push-Up/Push-Up/Push-Up on knees 200 ft DB Farmer Carry (70/50) (50/35) (35/25) (25/15) 30 Weighted Situp/Situp 200 ft DB Farmer Carry (70/50) (50/35) (35/25) (25/15) 20 DB Power Clean (70/50) (50/35) (35/25) (25/15) Metcon - Option 4 (KB seulement) Team of 2 - AMRAP 30:00 200 ft KB Farmer Carry (32/24) (24/20) (20/16) (16/12) 40 Hand Release Push-Up/Push-Up/Push-Up on knees 200 ft KB Farmer Carry (32/24) (24/20) (20/16) (16/12) 30 Weighted Situp/Situp 200 ft KB Farmer Carry (32/24) (24/20) (20/16) (16/12) 20 KB Sumo Deadlift High Pull (32/24) (24/20) (20/16) (16/12) Metcon - Option 5 (Bodyweight) Team of 2 - AMRAP 30:00 150 ft Walking lunge 40 Hand Release Push-Up/Push-Up/Push-Up on knees 150 ft Walking lunge 30 Backpack Situp/Situp 150 ft Walking lunge 20 Cossack Squat/Assisted Dedicated CFC On travaille en équipe aujourd'hui! Bon mercredi team! LET'S GO - Coach Gab *Vous pouvez poster vos scores dans les commentaires!

Mardi 17 novembre 2020 CFC lockdown workout 11 Believe to achieve Warm-up... 3 rounds Shoulder stretch au mur 30 sec de chaque côté Wide Hip stretch 30 sec de chaque côté 10 Air Squat to RDL 5 Push-Up to Downward Dog Metcon - Option 1 (Avec équipement) 5 Rounds for time - Time Cap 20:00 15 Wallballs (30/20) (20/14) (16/10) (14/8) 12 Box Jump (30/24) (24/20) 9 DB Push Press (70/50) (50/35) (35/25) (25/15) 6 Devil Press (70/50) (50/35) (35/25) (25/15) Metcon - Option 2 (Barre seulement) 5 Rounds for time - Time Cap 20:00 15 Backsquat (à partir du sol) (155/105) (135/95) (115/85) (95/65) (65/45) 12 Jumping Lunges 9 Push Press (155/105) (135/95) (115/85) (95/65) (65/45) 6 Cluster (155/105) (135/95) (115/85) (95/65) (65/45) Metcon - Option 3 (DB seulement) 5 Rounds for time - Time Cap 20:00 15 Goblet Squat (70/50) (50/35) (35/25) (25/15) 12 Jumping Lunges 9 DB Push Press (70/50) (50/35) (35/25) (25/15) 6 Devil Press (70/50) (50/35) (35/25) (25/15) Metcon - Option 4 (KB seulement) 5 Rounds for time - Time Cap 20:00 15 KB Goblet Squat (24/20) (20/16) (16/12) 12 Jumping Lunges 9 KB Push Press (24/20) (20/16) (16/12) 6 KB Devil Press (24/20) (20/16) (16/12) Metcon - Option 5 (Bodyweight) 5 Rounds for time - Time Cap 20:00 20 Pistol Squat - Backpack/Bodyweight 16 Jumping Lunges - Backpack/Bodyweight 12 Burpees - Backpack/Bodyweight 6 Wallclimb/Inchworms x 2 Accessory 3 Rounds Tempo (4-0-1-0) Single Leg RDLs X 12 (each side) -Barbell/DB/KB/Bodyweight Single Arm Upright Row x 12 each side - /DB/KB/Band/Backpack Walking plank x Max reps Bon mardi team!! Level up CFC LET'S GO - Coach Gab *Vous pouvez poster vos temps dans les commentaires!

Lundi 16 novembre 2020 CFC lockdown workout 10 Earned not given Warm-up... 3 rounds Shoulder stretch au mur 30 sec de chaque côté Lat stretch au mur 30 sec de chaque côté 10 Band Pull-apart ou 5 Scap Push-up 10 Plank Shoulder Taps 10 Air Squat Metcon - Option 1 (Avec équipement) AMRAP 8:00 - Score = total reps 8 DB Power Clean (50/35) (35/25) (25/15) 8 SHSPU/HSPU/HR Push-Up/Push-up 8 DB Front Squat (50/35) (35/25) (25/15) Rest 4:00 AMRAP 8:00 8 DB Front Squat (50/35) (35/25) (25/15) 8 Strict Pullup/Pullup/Assisted ou Ring Row 8 DB Power Clean (50/35) (35/25) (25/15) Metcon - Option 2 (Barre seulement) AMRAP 8:00 - Score = total reps 8 Power Clean (135/95) (115/85) (95/65) (65/45) 8 SHSPU/HSPU/HR Push-Up/Push-up 8 Front Squat (135/95) (115/85) (95/65) (65/45) Rest 4:00 AMRAP 8:00 8 Front Squat (135/95) (115/85) (95/65) (65/45) 8 Bent-Over Row (135/95) (115/85) (95/65) (65/45) 8 Power Clean (135/95) (115/85) (95/65) (65/45) Metcon - Option 3 (DB seulement) AMRAP 8:00 - Score = total reps 8 DB Power Clean (50/35) (35/25) (25/15) 8 SHSPU/HSPU/HR Push-Up/Push-up 8 DB Front Squat (50/35) (35/25) (25/15) Rest 4:00 AMRAP 8:00 8 DB Front Squat (50/35) (35/25) (25/15) 8 DB Bent-Over Row (50/35) (35/25) (25/15) 8 DB Power Clean (50/35) (35/25) (25/15) Metcon - Option 4 (KB seulement) AMRAP 8:00 - Score = total reps 8 KB Power Clean (24/20) (20/16) (16/12) 8 SHSPU/HSPU/HR Push-Up/Push-up 8 KB Front Squat (24/20) (20/16) (16/12) Rest 4:00 AMRAP 8:00 8 KB Front Squat (24/20) (20/16) (16/12) 8 KB Bent-Over Row (24/20) (20/16) (16/12) 8 KB Power Clean (24/20) (20/16) (16/12) Metcon - Option 5 (Bodyweight) AMRAP 8:00 - Score = total reps 8 Alternating Cossack Squat - Backpack/Bodyweight 8 SHSPU/HSPU/HR Push-Up/Push-up 8 Alternating Jumping Lunges - Backpack/Bodyweight Rest 4:00 AMRAP 8:00 8 Alternating Jumping Lunges - Backpack/Bodyweight 8 Table Pullup 8 Alternating Cossack Squat - Backpack/Bodyweight Finisher - Core 3 Rounds 30 sec hollow hold 30 sec side plank hold L 30 sec side plank hold R Rest 1:00 between rounds On attaque la nouvelle semaine sans hésiter! Bon lundi team! No limits CFC LET'S GO - Coach Gab *Vous pouvez poster vos scores dans les commentaires!