CROSSFIT MOVEMENTS CROSSFIT JARGON / TERMINOLOGY The following list does is not all inclusive but goes beyond the BOX | This is what we call our 9 foundational movements of CF. WOD | Workout of the Day Benchmark WOD | CrossFit Head Quarters prescribed

workout that can help establish and test your current HANGING FROM BAR Pullups > Chest to bar, Kipping /butterfly kip fitness level. Knees to Elbows (K2E) Toes to Bar (T2B) FOR TIME | The clock will not save you Rope Climbs (Spanish wrap vs J wrap) TIME CAP | The clock will bail you out AMRAP | As Many Reps as Possible in prescribed time STRONGMAN EMOM | Every Minute on the Minute perform Sandbag Carry/Toss/Clean/Squat prescribed movements Battle Rope / Sledgehammer Hits TABATA | 8 rounds of work. 20 seconds on with 10 Sled push/pull seconds of rest. Goal is highest intensity possible for Tire Flip 20 seconds. The Yoke CHIPPER | Complete all reps in each movement before moving on to next. Workout is usually longer (movement in space) duration, high volume and intensity Wall Climb / Wall Walk HERO WOD | WOD dedicated to a fallen member of Pistol military or service man/woman. Usually pretty tough. Handstand Hold /Handstand Pushup KIPPING vs. STRICT | Gymnastics kipping incorporates Skin the cat full body to complete rep vs. isolated movement of Muscle Ups > Bar and Ring strict. Pullups, dips, muscle ups and Handstand pushups are associated with kipping. Farmer Carry / Bottom Up Carry METCON | Metabolic Conditioning. Higher intensity Front Rack Lunges and volume Goblet Squat PR/PB | Personal Record / Personal Best Renegade Row REP vs SET | Number of repetitions of each Man Maker movement vs number of rounds you will complete the Russian Twist repetitions Turkish Getup HANG/HIGH HANG | Bar is slightly above the knee / Windmill /Figure 8 Bar is at hip (pocket) POWER vs FULL | Power movement is caught above GENERAL parallel (hips above the knee). Full is caught with hips Burpees > B Box Jump, B Box Over/Facing, B Pullup below the knees. WallBalls (aka WallBall shots) PUSH vs. JERK | Jerk allows for re-bend of hips to Slam Ball create additional drive overhead. Double Unders (Jump Rope) BUY-IN | Work performed prior to workout with WOD GHD (Glute and Hamstring Developer) to follow immediately after. Situps > Sky Plate Crunches, Med Ball Situps, V-Up CASH-OUT | Work performed after WOD to empty Pushups > Hand Release, Deficit/Incline the gas tank. Dips > Matador, Ring, Box RX / SCALED | Prescribed volume and intensity vs WARMUP MOVEMENTS lower volume and intensity relative to individual work Good Mornings/Pass Through capacity and ability. Superman/Spiderman/Samson RUSSIAN vs AMERICAN | Pertains to kettlebell Hollow Holds/Rocks swings. Russian KB swing is to eye level and American Tin Man / Couch Stretch is over the top of the head with arms slightly bent.