Explanation of terms - WOD & Co.

From 1RM to Workout of the Day...

1RM (one repetition maximum):

The 1RM (one rep max) indicates the maximum weight that you can manage once.

21-15-9:

A frequently used format of the WOD. In 21-15-9, 21 repetitions of each of the given exercises are performed, then 15 and finally 9. An example would be 21-15-9 with burpees and pull-ups, so the exercise sequence would look like this: 21 burpees, 21 pull-ups, 15 burpees, 15 pull-ups, 9 burpees, 9 pull-ups, trying to complete all the exercises as quickly as possible.

3-3-3-3-3:

If your plan for the workout says: 3-3-3-3-3, then do 5 sets of 3 repetitions. You increase the weight with each set, trying to move a weight in the last set that you can do a maximum of 3 times, i.e. your 3RM.

5/3/1:

5/3/1 is the name of a strength program by Jim Wendler that is more suitable for advanced athletes. It is based on the 4 basic exercises (bench press, shoulder press, squat, deadlift). Many CrossFitters use 5/3/1.

9 Fundamental Movements:

The 9 basic movements taught in CrossFit training include the following exercises: Squat, Front Squat, Overhead Squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull, Medicine Ball Clean.

10 Physical Skills:

The CrossFit training approach trains all 10 basic physical skills, which are:

1, Cardiovascular/respiratory endurance
2, Stamina
3, Strength
4, Flexibility
5, Power
6, Speed
7, Coordination
8, Agility
9, Balance
10, Accuracy

AFAP:

AFAP stands for "as fast as possible", in this type of "Workout of the Day" you have to complete set exercises as quickly as possible (see "Rounds for Time", "For Time").

Affiliate:

Affiliate literally means business partner or subsidiary.

Trainers with a "Level 1" certificate can open a CrossFit box, which works more or less like a franchise system. You pay a certain fee and are then allowed to use the name "CrossFit" and open a box.

Air Squat:

An air squat is a squat without additional weight. It is one of the 9 basic movements in CrossFit. Everyone should be able to do squats as it is a natural movement for humans. A repetition starts in an upright, roughly shoulder-width position, then the hips are pushed backwards, initiating the downward movement. Squat down and in the lower position, your hips should be slightly below the height of your knee joint. Then return to the upright position.

American Swings:

This is a kettlebell swing, where the ball is swung over the head with the arms stretched out, i.e. the body forms a line from the legs to the ball (see "Kettlebell swings").

AMRAP:

AMRAP stands for "as many rounds/reps as possible". This is a format of the "Workout of the Day", where you have to try to do as many rounds of an exercise sequence or as many repetitions of an exercise as you can in a given time.

Animals:

Animals are exercises that imitate the movements of animals. These exercises are mainly used to warm up and increase mobility. The best-known version is the bear crawl, others include the duck, spider and crocodile.

Ass to Grass (ATG/A2G):

This abbreviation stands for a super deep squat.

Back Extension:

This exercise is preferably performed on the "GHD". You are in the "GHD" with your stomach to the floor, your back and legs form a straight line. From this position, the upper body is lowered with a straight back. At the lowest point, return to the starting position (see "GHD").

Back Squat (BS):

Squat with barbell on the upper back. This type of squat is one of the 4 basic exercises for building strength. The effectiveness of the exercise is enormous. A repetition is scored as valid or invalid based on the same criteria as the "air squat".

Ball Slam:

In this exercise, a medicine ball is picked up from the floor and brought over the head, where it is held with outstretched arms and then thrown as hard as possible onto the floor.

Barbell:

Barbell stands for barbell, which is used in CrossFit for many exercises. Examples include squats, Olympic weightlifting, etc. The usual weight of a barbell for men is 20kg, for women 15kg. The barbell is often simply referred to as a "bar".

Bar-Facing Burpee:

In this exercise, you stand facing the barbell lying on the floor, then do a burpee and at the end do not jump upwards, but over the barbell to the other side. After landing, turn back to face the bar and start again with a burpee (see "Burpee").

Bear Crawl:

Exercise that is often used as a warm-up. You cover a certain distance on all fours, like a bear.

Beast Mode:

It is said that an athlete is in "beast mode" when he or she is performing at an extreme level and giving his or her all; any athlete can reach this "beast mode". It is a state of mind and physical performance.

Benchmark Workout:

Benchmark workouts are standardized workouts. This means that performances can be compared with any other performance in the same workout if they were performed according to the specified standards. You can also do the workout again after a longer period of time and check whether you have improved your performance compared to the old performance (see "Girls", "Hero", "CFT", "FGB", "Dirty Thirty", "Filthy Fifty").

Bench Press (BP):

The well-known bench press rarely appears in workouts, but is used when performing any strength programs as it is one of the 4 basic exercises. You lie on your back on a flat bench and lower the barbell to your chest and then press it back up.

Bodyblaster:

The Bodyblaster consists of several exercises that are performed one after the other. The exercise complex consists of: A "burpee" followed by a "pull-up" and immediately afterwards a "knees to elbow".

Bodyweight (BW):

This term stands for body weight. Exercises are often performed using, for example

Weights are given in relation to body weight (1.5xBW, this would be 1.5 times your own body weight).

Box:

The place where CrossFitters train is called a box, the so-called "CrossFit Box". To open a box, you have to apply for affiliate status, which requires a "Level 1" trainer's license.

Box Jump (BJ):

This is a jump onto a box or similar, the jump is performed with both legs at the same time. A repetition is valid if you land on the box in an upright position with your hips fully extended.

Bumper Plate:

Bumper plates are weight plates made from solid rubber. As CrossFit often uses exercises from Olympic weightlifting, it makes sense to use solid rubber weight plates for dropping, as this is gentler on the floor, the weight plate and the barbell. They are also quieter when they hit the floor.

Burpee:

A burpee is a combination of several exercises. You start in an upright position, squat down slightly and jump into a push-up position, then touch the floor with your chest, then push yourself up again and jump into a squat position with your legs and from there jump off the floor with both legs and bring your hands together behind your head.

Burpee-Box Jump:

First you perform a burpee, but with the last jump you don't just jump off the ground, you jump onto a box (see "Burpee" and "Box Jump").

Burpee Lateral:

As with the "bar-facing burpee", you jump over a barbell or similar, but you stand sideways rather than facing the barbell. The jump is also performed sideways and with both legs at the same time.

Butterfly Pull-Up:

With this variation of the pull-up, you achieve a significantly faster movement sequence. This is achieved through the targeted use of momentum from the hips.

Chalk:

This is an inorganic chemical compound, more specifically magnesium carbonate. Everyone has seen gymnasts or weightlifters rubbing their hands with this white powder. The product strengthens the grip of the hands and dries the palms.

Chest to Bar (C2B/CTB):

In this variation of the pull-up, you have to touch the pull-up bar with your chest, which increases the range of motion of the exercise compared to the normal pull-up, where you only have to be above the pull-up bar with your chin.

Chin-Up:

A chin-up is a pull-up in which the palm of the hand points towards you, this is the so-called supinated grip or underhand grip. A valid repetition starts with the arms fully extended and is completed when the chin is over the bar.

Chipper:

This type of WOD consists of several exercises, usually with a higher number of repetitions, which have to be completed one after the other. You have to complete the specified number of repetitions for one exercise before you can move on to the next one. Many exercises, many repetitions! The word "chipper" comes from "chip it away", which in turn means to reduce or decrease.

Clean:

Clean is the English word for "reposition", it is a part of the Olympic "reposition and push". The barbell is brought from the floor to chest height in one movement. This is done by lifting the barbell followed by an explosive opening of the hips with simultaneous pulling up of the shoulders and stretching of the legs. Immediately afterwards, the body dives under the weight to the bottom position of a deep squat, after which the athlete stands up with the barbell. The end position is the upright position.

Clean and Jerk (C&J):

In the clean and jerk, the weight is lifted from the ground to chest height and then jerked over the head. Clean and jerk is one of the 2 Olympic weightlifting disciplines.

CrossFit Endurance:

CFE is a variation of CrossFit. This training method was developed by Brian MacKenzie. An important part of "CrossFit Endurance" is the training of the correct running technique, which is considered the basis. CFE combines classic CrossFit training with endurance units (cycling, swimming, running). The classic CrossFit WODs are longer and usually last 20 minutes.

CrossFit Football:

CFFB is a variation of CrossFit. This training method was developed by former NFL player John Welbourn. The concept of "CrossFit Football" contains relatively few of the more demanding gymnastics exercises and focuses more on the specific skills required in certain sports. There is a "CrossFit Football" seminar.

CrossFit Games:

The CrossFit Games are a competition between the best CrossFit athletes in the world. You have to qualify for the Games, complete various workouts over several days and the winner can call themselves "The Fittest on Earth" (see "Open", "Regionals").

CrossFit Journal:

CrossFit Journal is a kind of online magazine that regularly publishes new articles on all topics related to CrossFit. To be able to use the service to its full extent, you have to register for a small annual fee.

CrossFit Total:

CFT is a purely strength-based workout with no time limit. You perform 3 exercises and try to achieve your 1RM or surpass your old 1RM in a maximum of 3 attempts. The exercise sequence is: squat ("back squat"), shoulder press ("press") and deadlift ("deadlift"). The sum of the individual performances determines the score. "CFT" is a benchmark workout.

Dave Castro:

Co-founder and organizer of the "CrossFit Games".

Deadlift (DL):

Deadlift stands for deadlift and is one of the 4 basic exercises. The barbell is lifted from the floor and raised to hip height. The leg and back position are very important here to avoid injuries.

Death by...:

This is a "Workout of the Day" format, you start with a certain number of repetitions and add one or more repetitions every minute that starts. For example, Death by Burpees would start with a burpee and every minute that starts you do one more burpee. This continues until you can no longer complete the number of burpees in a minute.

Dip:

In German, this exercise is called "Barrenstütz", it works the upper body and is very good for developing strength. You push your body up between two bars/handles with a shoulder-width grip and then lower yourself slowly and in a controlled manner.

Dirty Thirty:

This is a workout consisting of 10 exercises with 30 repetitions each (see "Chipper"). "Dirty Thirty is a benchmark workout.

Did Not Finish (DNF):

"Did Not Finish" means that a WOD that is to be completed within a certain time limit has not been fully completed.

Double Under (DU):

This involves jumping rope, whereby the rope is passed under the legs twice with each jump.

Dumbbell:

Dumbbell is the English word for dumbbell. If there is a DB after an exercise or before an exercise in your WOD, you must use dumbbells.

Every Minute on the Minute (EMOTM/EMOM):

The abbreviation EMOTM stands for "every minute on the minute". This is a type of training in which the prescribed exercises are performed every minute that begins. An example would be "EMOTM for 10 min: 5 burpees, 5 thrusters", so you would do 5 burpees and then 5 thrusters every minute for 10 minutes. The rest of the minute is used as a break. A variation is e.g. EMOTM with "odd" and "even" minutes, i.e. e.g. odd = 5 burpees, even = 5 thrusters, so for every minute starting with an odd number (1,3,5...) you do 5 burpees and for even minutes you do your 5 thrusters.

Farmer's Carry/Walk:

The farmer's walk is an exercise for grip strength and therefore enormously important for exercises such as deadlift, clean and jerk, snatch, shoulder press and bench press. The exercise is comparable to carrying shopping bags. You grab a dumbbell or kettlebell on the floor with each hand, lift it up and then run a certain distance with this weight, holding the weight as tightly as you can in your hand.

Fight Gone Bad (FGB):

The workout was given the name "Fight Gone Bad" by BJ Penn, a famous UFC fighter. When asked how he felt after this workout, he said: "It feels like fight gone bad". This workout is available as a 5-round or 3-round version. It is designed to simulate the demands of an MMA fight. "FGB" is a benchmark workout.

Filthy Fifty:

This is a workout consisting of 10 exercises with 50 repetitions each (see "Dirty Thirty"). "Filthy Fifty is a benchmark workout.

Firebreather:

This designation is awarded to the best athletes in a box.

For Time:

In this type of "Workout of the Day", you have to complete set exercises as quickly as possible (see "Rounds for Time", "AFAP")

Fran:

Fran is a "Girl", it consists of the format 21-15-9 and the 2 exercises Thrusters and Pull-Ups. It is a very hard and short workout (see "Girls", "Thrusters", "Pull-Ups").

Front Squat (FS):

In the front squat, the barbell is not placed on the back as in the back squat, but on the front shoulder muscles and held with the hands.

The front squat is extremely important for the clean, as you have to stand up from the lowest position with the weight on your shoulder muscles. Front squats can also be performed with other weights, e.g. dumbbells or kettlebells.

Glute Ham Developer (GHD):

The GHD is a device with which you can train your abdomen, lower back, hamstrings and glutes. "Back extension and GHD sit-up are the two most frequently used exercises on the GHD in CrossFit.

GHD Sit-Up:

The best-known exercise with the GHD is the "GHD sit-up". This type of sit-up uses the GHD to achieve the full range of motion of the abdominal muscles.

Globo Gym:

Normal fitness studios are often referred to as "globo gyms".

GPP (General Physical Preparedness):

GPP describes the physical fitness or basic physical readiness of an athlete. If you have a good GPP, then you are well prepared for physical challenges in everyday life. The better you are in the 10 basic physical skills, the better your GPP.

Greg Glassman:

This gentleman is the inventor of CrossFit.

Ground to Overhead (G2O/GTO):

This term means that you have to bring a weight from the ground into an extended position over your head, regardless of how you do it. Everyone has the choice of whether to use snatch, clean & jerk or another option.

Gymnastics:

In CrossFit, this term describes bodyweight exercises including the typical gymnastics exercises that occur in CrossFit.

Hand-Release Push-Ups (HRPU):

In this variation of push-ups, the hands are lifted off the floor at the lowest position to ensure that the full range of motion is maintained in the lower part of the push-up.

Handstand Push-Up (HSPU):

In the overhead or handstand push-up, you are in the handstand position and move your body downwards in a vertical line until your head touches the floor and then back up again until your arms are fully extended. As an aid, the HSPU is usually performed against the wall, keeping your balance with your heels on the wall.

Handstand Walk:

Running on your hands. The starting position is the handstand.

Hang Clean (HC):

The hang clean is not very different from the clean, only the starting position is different. In the hang clean, the movement starts in the end position of the deadlift, i.e. the barbell hangs down from the body or just above the knee with arms outstretched. In German, the "hang clean" is known as the "Hangumsetzen".

Hang Snatch (HS):

The "hang snatch" differs from the "snatch" only in the starting position. In the hang snatch, the movement starts in the end position of the deadlift, i.e. the barbell hangs down from the body or just above the knee with arms outstretched. In German, this is translated as a "hang snatch".

Heroes:

Hero WODs are workouts that are named after fallen soldiers, police officers or firefighters. This type of workout is extremely demanding and is intended to honor the fallen and never forget them.

High Bar Back Squat (HBBS):

In this variation of the squat, the barbell is placed on the back in a high position. This variation has advantages for Olympic weightlifting exercises compared to the "low bar" squat, where the barbell is placed slightly lower on the back (see "LBBS").

Hip Extension:

This word means "hip extension" and plays an important role in CrossFit, as a lot of energy can be gained through the explosive opening of the hips and can therefore be transferred to the weight, e.g. in Olympic weightlifting exercises and also in the normal "air squat". The hips and their strength play a central role in CrossFit.

Hook Grip:

The "hook grip" is called the "thumb clamp" in German and is mainly used in Olympic weightlifting exercises to have better control over the barbell. The thumb clamp involves gripping the bar, moving the thumb inwards and then placing the index finger over the thumb. At first it is unfamiliar and painful, but you get used to it and can then hold the barbell much better.

Jerk:

The "jerk" is the English word for "push" and is part of the Olympic "reposition and push". The barbell is brought over the head from shoulder height and held there with outstretched arms. The barbell rests on the front shoulder muscles, then you bend your knees slightly and gain momentum, then push yourself up explosively and use the momentum to push the weight upwards. There are different variations, usually the "Split Jerk" is used with heavy weights (see "Split Jerk").

Kelly Starrett:

CrossFit Mobility Guru.

Kettlebell (KB):

The "kettlebell" originally comes from Russia and has been experiencing a rebirth for a few years now. It consists of a ball with a handle, usually made from a mold, these are the best. The kettlebell is versatile and a great training tool. Caution: Kettlebell and not kettleball!

Kettlebell Clean:

Transfer with the kettlebell, i.e. the kettlebell is placed on the shoulder area, most of the work is done by the hips due to the explosive opening and the resulting momentum. Can also be performed with 2 kettlebells at the same time.

Kettlebell Snatch:

Snatching with the kettlebell, i.e. the kettlebell is placed in an overhead position with the arm extended, the hips do most of the work due to the explosive opening and the resulting momentum. Can also be performed with 2 kettlebells at the same time.

Kettlebell Swings (KBS):

The kettlebell is held either with both hands or with one hand only. The kettlebell is swung backwards briefly between the legs and an explosive hip extension causes the kettlebell to swing forwards. Due to the enormous force of the hips, the kettlebell swings very high on its own, with the arms only serving to guide the kettlebell.

Kipping Pull-Up:

Kipping" uses the legs, hips and torso to achieve a faster and more efficient movement, allowing you to complete more pull-ups with the momentum than with a strict pull-up.

Knee Raises:

You hang from a pull-up bar with your arms stretched out and then try to lift your knees as high as possible. This can be done strictly or with momentum.

Knees to Elbow (K2E/KTE):

You hang from a pull-up bar with outstretched arms and have to bring your knees to your elbows. This can be done strictly or with momentum.

Squats:

Squats are performed with a barbell on the upper back. The squat is one of the 4 basic exercises for building strength. The effectiveness of the exercise is enormous. A repetition is scored as valid or invalid based on the same criteria as the "air squat" (back squat).

Deadlift:

Deadlift nd is one of the 4 basic exercises. The barbell is lifted from the floor and brought up to hip height. The leg and back position are very important here to avoid injuries (deadlift).

Low Bar Back Squat (LBBS):

In this variation of the squat, the barbell is placed relatively low on the back. This variation allows a higher weight to be lifted, but does not offer as many advantages for Olympic weightlifting exercises compared to the "high bar" squat, in which the barbell is placed very high on the back (see "HBBS").

L-sit:

In the L-sit, the legs are held at right angles to the upper body so that the body assumes an L-shape. You support yourself with your hands on 2 bars or 2 boxes; the L-sit can also be performed on rings or a pull-up bar. The body weight thus rests completely on the hands.

Lunges:

Lunges are lunges. You take a wide step forward and make sure that the angle between your lower leg and thigh is not less than 90 degrees and that your knees do not protrude beyond the tops of your feet.

Maximum Effort (ME):

This method is described as the "maximum effort method". ME Pull-Ups means, for example, that you should do as many pull-ups as you can manage in one go. Another example would be: 2 minutes of ME Rowing, i.e. you should row as hard as you can for 2 minutes.

Medicine Ball:

The good old medicine ball is experiencing a great revival thanks to CrossFit. It can be used in many different ways. The best-known exercises are certainly the "MedBall Clean" and the so-called "Wall Balls".

Medicine Ball Clean (MedBall Clean):

A variation of the "cleanse" with the medicine ball

MetCon: 

The term stands for Metabolic Conditioning workout and describes short training sessions with higher intensity to increase metabolic demand and energy consumption

Muscle Clean:

Power transfer means that the weight is applied to the front shoulder muscles without going into a squat as in a "transfer".

Muscle Snatch:

Power snatching means that the weight is brought over the head without going into a squat as in a "snatch".

Muscle Up:

You hang from the free rings or a pull-up bar with your arms outstretched, then pull yourself up like a pull-up and push your upper body forward at the top point so that you assume the starting position of a ring dip/dip and push yourself up from this position to reach the end position. The "muscle up" is therefore a combination of a very high pull-up and a low dip. On the pull-up bar, the "muscle up" is also known as the "bar muscle up". The use of momentum is possible and facilitates the transition from the pull-up to the dip position.

No-Rep:

A rep that does not meet the standards is referred to as a "no-rep" and is therefore invalid. This plays an important role in competitions.

Olympic Lifts:

The Olympic weightlifting exercises are "clean and jerk" and "snatch". These are normally performed in the full range of motion, i.e. deep squat during the clean and jerk. There are also the variations "Power Clean" and "Power Snatch", which means that the respective exercise does not have to be performed in the full squat, but a fraction of the squat is sufficient. In the muscle clean or muscle snatch, the athlete must lift the weight to the end position without squatting. Then there is the variation "Hang", if this word is in front of the exercise, the exercise does not start from the floor but from the hang (end position of the deadlift or just above the knee), so there is the "Hang Clean" as an example. Now all combinations are conceivable, e.g. a hang muscle clean starts from the end position of the deadlift and the weight must be brought to the front shoulder muscles without going into the squat.

Open:

The first qualification round for the "CrossFit Games". Every athlete can register and complete the "Open WODs" in a specified period of time. The score is recorded, verified and published online so that you can compare your performance with others on the leaderboard. If you are among the best athletes in a region, you will be invited to the next qualifying round, the Regionals.

Overhead (walking) lunges:

Overhead lunges are lunges in which you hold a weight above your head with your arms outstretched. In overhead walking lunges, you cover a certain distance with the weight above your head by doing lunges (see "Lunges", "Walking lunges").

Overhead Squat (OHS):

The overhead squat is actually a partial movement of the Olympic snatch, which is why it is often referred to as the "snatch squat". The barbell is held above the head with the arms outstretched.

Paleo:

Paleo is a form of nutrition that is more or less based on the Stone Age. The main aim is to avoid foods that have been industrially produced or processed. According to Paleo, good foods include meat, fish, seafood, eggs, fruit, mushrooms, vegetables, fruit, nuts, seeds, healthy oils and herbs. Above all, you should avoid the following: Sugar, cereals, vegetable fat.

Personal Best/Personal Record (PB/PR):

PB and PR stand for "personal best" and "personal record" respectively. This can be a record in a WOD that you have now completed with your fastest time, but it can also be a new maximum weight in the deadlift.

Pistols:

Pistols are one-legged squats. Balance and flexibility are often the limiting factors here. They are usually performed alternately in a workout.

Pood (Pd):

Pood is a Russian unit of weight (1 pood = 16kg, 1.5 pood = 24kg, 2 pood = 32kg).

Power Clean:

The "power clean" refers to the "standing repositioning". In contrast to the "clean", this variation does not involve a full squat (see "Olympic lifts", "clean").

Power Snatch:

The "power snatch" refers to the "standing snatch". In contrast to the "snatch", this variation does not involve a full squat (see "Olympic lifts", "snatch").

Press (shoulder press):

In this exercise, the barbell is placed on the front shoulder muscles and held with the hands, then the barbell is pressed over the head, using only the arms, i.e. no use of the legs.

Pukie the Clown:

Pukie the Clown is a fictional comic character. It is said that "Pukie the Clown" has visited when an athlete has to vomit after a workout because he has exceeded his performance limit.

Progression:

Progression means progress or development. Difficult exercises are usually trained through parts of the overall exercise in order to learn the individual sequences. There are different stages to learning a pull-up, these are called progressions. The "pull-up progression" introduces a beginner to the pull-up through various exercises until he or she can do a pull-up.

Prowler:

The Prowler is a weight sled and is used for sprinting or pulling exercises, a very ingenious training device.

Pull-Up:

In a pull-up, the back of the hand points towards you and the thumbs point towards each other, this is the so-called pronation grip or overhand grip. The normal pull-up starts with the arms fully extended and is completed when the chin is over the bar. Many variations are used in CrossFit, e.g. the "kipping pull-up", "butterfly pull-up". You can also increase the range of motion by, for example, performing a pull-up where you have to touch the bar with your chest, this would be the so-called "chest-to-bar pull-up" (C2B). It is also possible to use weights, the so-called "weighted pull-ups".

Push Jerk:

Push Jerk describes the so-called standing push. The barbell rests on the front of the shoulders, the athlete then goes into a slight squat and accelerates the barbell upwards with an explosive knee and hip extension. As the barbell moves upwards, the athlete bends their knees and drops under the barbell so that they can stabilize the barbell overhead with outstretched arms. He then straightens his legs and stands in an upright position.

Push Press:

Push press describes the so-called swing press. The barbell rests on the front of the shoulders, then the athlete bends their knees slightly and, with the help of an explosive knee and hip extension, accelerates the barbell upwards, using the momentum created by the hip extension. He then pushes the barbell through with his arms until the barbell can be stabilized above his head with outstretched arms. The legs are extended in the second part of the movement.

Push Up:

The push-up is the well-known push-up. In this exercise, you lie with your stomach on the floor and then push your stretched and tense body upwards with your hands. The weight is supported by the toes and hands.

Rack/Rig:

Most boxes have a large rack/rig in the room or on the wall, this metal construction is used for pull-ups, storage for dumbbells etc.

Rack position:

This term describes the position when the barbell rests on the front of the shoulder and is supported by the hands.

Range of Motion (ROM)

The ROM is defined by the range of motion of the joints. In CrossFit, the full range of motion (full ROM) serves as a standard for the movements, making them comparable and allowing them to be counted as valid/invalid repetitions. This is particularly important in CrossFit competitions.

Regionals:

The Regionals are the second stage of qualification for the CrossFit Games. The best athletes from a region are invited based on their results at the "CrossFit Open" and have to compete against each other in various workouts over two days. The best of the regionals are then allowed to travel to the "CrossFit Games" and compete for the title of "The Fittest on Earth".

Repitition (Rep):

Rep stands for repetition, "5 Reps" would be 5 repetitions.

Ring Dip:

This exercise is identical to the "dip", but here the "dip" is performed on free rings instead of a fixed grip or bar, which requires more body tension and stronger intramuscular coordination. The exercise can also be made considerably more difficult by making small changes (see "Dip").

Ring Row:

You hang from the free rings, have your legs on the ground and straighten up more or less depending on your strength. The greater the angle between the floor and your legs, the easier it will be. This exercise is very good for building up strength for the pull-up.

Rope Climb:

You have to climb up a rope attached to the ceiling. If it says "Legless", this means without using your legs. Rope climbing cost Rich Froning Jr. the title of "The Fittest on Earth" in 2010. He didn't have enough strength or the right technique for rope climbing and therefore gave away important points and only ended up in second place.

Rope Jump:

"Rope jump" is good old-fashioned rope jumping.

Rounds fot Time (RFT):

RFT means "rounds for time", in this type of WOD you have to complete the specified exercises as quickly as possible (see "AFAP", "For Time").

Row:

Row stands for "rowing", usually on the "C2 Rower" (see "C2 Rower").

Russian Swings:

This is a kettlebell swing, where the ball is only swung up to eye level (see "Kettlebell swings").

Russian Twists:

This exercise is designed to strengthen the core muscles. The starting position is the same as for a sit-up, but the legs are bent and lifted slightly off the floor. Now hold a weight in front of your chest. You can use weight plates, medicine balls, kettlebells or similar items. Now turn your upper body alternately to the left and right and touch the floor to the side of you with the weight.

Rx'd; as Rx'd (as prescribed; as written):

Workouts are defined with a certain weight, if you then perform the WOD as defined, you perform it Rx'd, i.e. as prescribed. If you fail to do this, you have to scale the weight or replace the exercise with a lighter one.

Samson Stretch:

This exercise is used to stretch the hip flexors. Take a big lunge forward with one leg, with your lower leg and thigh at a 90° angle and your back knee touching the floor. Now interlace your fingers and stretch your arms over your head so that your palms are facing the ceiling and raise your shoulders at the same time. Hold each leg for 15-30 seconds.

Santa Cruz, CA:

Birthplace of CrossFit. Greg Glassman opened the first CrossFit box in Santa Cruz in 2000.

Shoulder Press:

In this exercise, the barbell is placed on the front shoulder muscles and held with the hands, then the barbell is pressed over the head, using only the arms, i.e. no use of the legs (see "Press").

Skill:

This means skill. Skill training is learning exercises that you cannot do or want to improve.

Snatch:

Snatch stands for the Olympic "snatch" and is one of the 2 Olympic disciplines of weightlifting. In the snatch, the weight is lifted from the floor in one movement over the head. At the same time, you pull yourself under the weight into the lower squat position. The end position is the upright position with the weight above the head.

Sore/Soreness:

Soreness means sore muscles (I'm sore as hell!).

Split Jerk:

Jerking with a lunge is the German term for the "split jerk". The barbell rests on the front shoulder muscles, then you bend your knees slightly and gain momentum, then push yourself up explosively and after the swing phase of the legs has ended and the feet briefly come off the floor, the athlete takes a staggered step position (lunge) as quickly as possible. The athlete then straightens up into the end position (upright position with weight above the head).

Spotter:

A helper, e.g. for bench presses or squats, is called a spotter.

Squat:

Squat means squat. There are numerous variations of the squat, see "Air Squat", "Back Squat", "Front Squat", "HBBS", "LBBS".

Squat Clean:

A term used in CrossFit to describe the "clean" performed with a full squat. This execution is common with heavy weights (see "Clean").

Squat Snatch:

A term used in CrossFit to describe the "snatch" performed with a full squat. This execution is common with heavy weights (see "Snatch").

Starting Strength:

A strength program by Mark Rippetoe, which is particularly suitable for beginners.

Strict:

Strict means that the exercise is performed without momentum, e.g. "Press" is the strict version of the "Push Press", which works with momentum from the legs or e.g. the normal "Pull-Up" compared to the "Kipping Pull-Up". Strict execution always means more effort.

Subbed:

Subbed means that a different or scaled version of the exercise has been used because you cannot do the given exercise. For example, you can substitute push-ups for dips.

Tabata:

Tabata is a specific time interval. A normal Tabata interval lasts 4 minutes and consists of 8 rounds. Each round consists of 20 seconds of work and 10 seconds of rest. During the 20 seconds of work, you give it your all. A Tabata "Air Squats" would look like this: 20 sec. "Air Squats", 10 sec. rest, 20 sec. "Air Squats", 10 sec. rest, 20 sec. "Air Squats", 10 sec. rest, 20 sec. "Air Squats", 10 sec. rest, 20 sec. "Air Squats", 10 sec. rest, 20 sec. "Air Squats", 10 sec. rest, 20 sec. "Air Squats", 10 sec. rest, 20 sec. "Air Squats", 10 sec. rest!

Thruster:

In the thruster, the athlete has to bring the barbell from the floor to the front shoulder muscles, then the athlete lowers into a front squat and stands up explosively, pushing the weight over their head. A kind of exercise complex: Clean, front squat and push press.

Tire Flip:

In the "tire flip", a heavy tire lying on the ground is picked up once until it is stationary and then flipped over.

Touch and Go (TnG):

TnG means that you do not put the barbell down during two repetitions, e.g. in the bench press the barbell is not put down or held on the chest, but the counter movement is initiated as soon as you touch the chest.

Turkish Get Up (TGU):

The TGU is an exercise that is performed with a kettlebell and activates and strengthens almost all the muscles in the body. You lie on your back with your right leg bent. The kettlebell lies to your right. Now grasp the dumbbell and stretch your right arm vertically upwards, holding this position for the entire exercise. Always look at the dumbbell. Now straighten your upper body and support yourself on the floor with your left hand. Then push yourself up with your left arm and right leg at the same time, a kind of half "bridge", then bring your left leg under your body and place your knee on the floor behind you. The left arm leaves the floor and you are now in a kind of lunge position. Now all you have to do is stand up. The downward movement is simply the sequence backwards.

Toes to Bar (T2B/TTB):

You hang from a pull-up bar with your arms stretched out and then have to bring your toes to the pull-up bar. This can be done strictly or with momentum.

Toes to Rings:

You hang from the gymnastic rings with your arms stretched out and then have to bring your toes to the rings. This can be done strictly or with momentum.

Unbroken:

Unbroken means that the number of repetitions is completed without a break.

Walking Lunges:

Walking lunges are lunges in which you cover a certain distance with lunges (see "Lunges").

Wall Ball Shots (WBS):

In WBS, you hold a medicine ball at chest height; the standard weight for men is 9 kg and 6 kg for women. You then perform a squat, stand up explosively and throw the ball up against the wall to a specific target point using a pressing motion. The ball touches the wall at a certain height, the standards are 3.05m for men and 2.75m for women.

Wall Climb:

Lie in the push-up position with your feet against the wall and then move backwards, moving your feet up the wall and your hands closer and closer to the wall. The end position is reached when you touch the wall with your chest and have reached the handstand position with outstretched arms.

Whiteboard:

Board on which the CrossFitters in the box note their WOD results.

Workout of the Day (WOD):

The WOD is the centerpiece of every CrossFit session. The Wokout of the day usually lasts between 5 and 30 minutes and is placed at the end of each training session. Many boxes publish their WOD on their Facebook page or homepage, others do not publish it, so you only find out when you arrive at the box for training.