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Running: is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a many of ways. 

Niveau: Lung
Mouvement: Run


Burpee is a complex exercise which is used not only in Crossfit but in many other sports, where development and strength and endurance are necessary. This exercise is designed specifically for these purposes. Burpy consists of three separate exercises connected together, namely: air squats, push-ups and jumps.

Niveau: Lung
Mouvement: Burpees


The Push Up is a fundamental movement of each fitness program, you can perform it anywhere without special equipment.

The main Benefits of push ups:

- Good workout for upper body muscles 

- Make a strong core

- You can do it anywhere

- Improve your posture

- Burn Calories and Fat

Niveau: Lung
Mouvement: Push-up


The CrossFit Pull-Ups same are known as Kipping Pull-Ups it's one of fundamental CrossFit movements. It's very technical movement wich needed from athlete good coordination and power.

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups, are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground.

At the top of the movement, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Niveau: Lung
Mouvement: Pull-up
  • Équipement:
  • Racks

Kettlebell Swing

The Kettlebell Swing: is one of most popular movements in crossfit, and it's fairly.

The Kettlebell Swing can be used by professional athletes and beginners, to strengthen the body and prepared for more harder workouts

Niveau: Lung
Mouvement: Swing
  • Équipement:
  • Kettlebell

soulevés de terre ou deadlifts

Deadlift is the best basic exercise undoubtedly, that involves the greatest number of muscles. It came to Crossfit from Powerlifting. It is necessary to perform this exercise with caution, and it is better not to use it in your training in the first months.

Niveau: Average
Mouvement: Deadlifts
  • Équipement:
  • Barre à disques
  • Disque de fonte

doubles sauts à la corde

Double Unders Jump Rope is an excellent exercise to help improve stamina and conditioning,  which in its efficiency is much superior to running and ordinary jumping rope because the energy cost of exercise is much greater. Also Double Unders Jump Rope perfectly develop coordination of movements. This exercise should be studied only if you are confidently able to jump 100 or more single unders.

This is standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep count. 

Niveau: Average
Mouvement: Jump Rope
  • Équipement:
  • Corde à sauter


The Rowing is a full-body workout and it uses almost every major muscle in our body. 

The Row  - it is a good cardio workouts which burn many calories, strenged you body, engages various muscle groups, easy to perform.

Niveau: Lung
Mouvement: Row
  • Équipement:
  • Rameur


The Sit Up is a popular CrossFit movement for training the core and developing power on the front of your hips.
It can be performed on GHD or on abmat to minimise the risk to get injure.

Niveau: Lung
Mouvement: Abdominal

Box Jump

Box jumps is a great exercise for developing an explosive leg power. In it’s turn this helps to increase the results in squats with a barbell, deadlift, snatch or clean. In addition, if you perform this exercise in a high tempo, tt serves as a good cardio session for your body.

Niveau: Lung
Mouvement: Jumps
  • Équipement:
  • Box de pliométrie

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