Glossary - 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 WOD format. In 21-15-9, 21 repetitions of the specified exercises are performed, then 15 each, and finally 9 each. 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 exercises as quickly as possible.

3-3-3-3-3:

If your workout plan includes the following: 3-3-3-3-3, then you do 5 sets of 3 reps each. You increase the weight with each set, trying to move a weight in the last set that you can only manage 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, squats, deadlifts). 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”. With this type of “Workout of the Day”, you have to complete the given exercises as quickly as possible (see “Rounds for Time”, “For Time”).

Affiliate:

Literally, affiliate in German means business partner or subsidiary.

Trainers with a "Level 1" certificate can open a CrossFit box, which works almost 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 squat, as it is a natural movement for humans. A repetition starts in an upright, approximately shoulder-width position, now the hip is pushed back, initiating the downward movement. You go into a squat and in the lower position the hip should be slightly below the height of the knee joint. Then return to the upright position.

American Swings:

This is a kettlebell swing, where the ball is swung with outstretched arms over the head, 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 a sequence of exercises or as many repetitions of an exercise as you can in a given time.

Animals:

Animals are exercises that mimic the movements of animals. These exercises are primarily used for warming up and increasing mobility. The best-known version is the Bear Crawl, others include duck, spider, crocodile, etc.

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, go back up to the starting position (see "GHD").

Back Squat (BS):

Back squats with a barbell. This type of squat is one of the 4 basic exercises for building strength. The effectiveness of the exercise is enormous. A repetition is considered valid or invalid based on the same criteria as the "Air Squat".

Ball Slam:

In this exercise, a medicine ball is lifted off 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: This refers to a 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. Often the barbell is also just called "Bar".

Bar-Facing Burpee:

In this exercise, you stand facing the barbell lying on the floor, then do a burpee and don't jump up at the end, 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 often used in warm-ups. 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 delivers an extreme performance and gives everything, every 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 the performances are comparable with any other performance in the same workout, if they were carried out according to the specified standards. You can also repeat the workout after a longer period of time and check whether you have improved your performance compared to your old performance (see “Girls”, “Hero”, “CFT”, “FGB”, “Dirty Thirty”, “Filthy Fifty”).

Bench Press (BP):

The well-known bench press is rarely used in workouts, but it 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 push 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 once “Knees to Elbow”.

Bodyweight (BW):

This term stands for body weight. Often used in exercises e.g.

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 your affiliate status, a prerequisite for this is the "Level 1" trainer certificate.

Box Jump (BJ):

This is a jump onto a box or similar, the jump takes place with both legs at the same time. A repetition is valid if you stand in an upright position with full hip extension after landing on the box.

Bumper Plate:

Bumper plates are weight plates made of solid rubber. Since CrossFit often uses exercises from Olympic weightlifting, it makes sense to use weight plates made of solid rubber for dropping, as this is gentler on the floor, as well as on 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 slightly and jump into the push-up position, then touch the floor with your chest, then push yourself up again and jump with your legs into the squat and from there you jump with both legs off the floor and bring your hands together behind your head.

Burpee-Box Jump:

First, a burpee is performed, but with the last jump you don't just jump off the floor, 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 don't stand facing the barbell, but sideways. The jump is also performed sideways and with both legs simultaneously.

Butterfly Pull-Up:

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

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 agent 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 with your chin over the pull-up bar.

Chin-Up:

A chin-up is a pull-up in which the palms of the hands face you, this is the so-called supination grip or underhand grip. A valid repetition starts with completely suspended arms and is completed when the chin is above the bar.

Chipper:

This type of WOD consists of several exercises, usually with a higher number of repetitions, which must be completed one after the other. You must finish the specified number of repetitions for one exercise before you can move on to the next exercise. Many exercises, many repetitions! The word "Chipper" comes from "Chip it away", which means reduce or diminish.

Clean:

Clean is the English word for "Umsetzen", it is a partial process of the Olympic "Clean and Jerk". The barbell is brought from the floor to chest height in one movement. This is done by lifting the barbell followed by an explosive hip opening with simultaneous upward pull of the shoulders and leg extension. Immediately afterwards, the body dives under the weight to the lower position of a deep squat, after which the athlete stands up with the barbell. The final position is the upright position.

Clean and Jerk (C&J):

In the Clean and Jerk, the weight is brought from the floor to chest height and pushed from there over the head. Clean and Jerk is one of the 2 Olympic disciplines of weightlifting.

CrossFit Endurance:

CFE is a variation of CrossFit. This training method was developed by Brian MacKenzie. An important part of “CrossFit Endurance” is teaching 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 made 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” relatively rarely includes 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 of the best CrossFit athletes in the world. To qualify for the Games, you have to complete various workouts over several days and the winner can call himself “The Fittest on Earth” (see “Open”, “Regionals”).

CrossFit Journal:

CrossFit Journal is like an online magazine where new articles on all topics related to CrossFit are regularly published. To use the service to its full extent, you must register for a small annual fee.

CrossFit Total:

CFT is a purely strength-based workout without a time limit. You perform 3 exercises and try to create your 1RM or exceed your old 1RM in a maximum of 3 attempts. The exercise sequence is: Squats (“Back Squat”), shoulder press (“Press”) and deadlifts (“Deadlift”). The sum of the individual achievements results in the score. “CFT” is a benchmark workout.

Dave Castro:

Co-founder and organizer of the “CrossFit Games”.

Deadlift (DL):

Deadlift is one of the 4 basic exercises. You lift the barbell from the floor and bring it to hip height. Leg and back positioning are very important here to avoid injuries.

Death by…:

This is a 'Workout of the Day' format where you start with a certain number of reps and add one or more reps every minute. For example, 'Death by Burpees' would start with one burpee, and you'd do one more burpee every minute until you can't complete the required number of burpees within that minute.

Dip:

In English, this exercise is called "bar dips". It works the upper body and is very good for developing strength. You push your body upwards 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, which has to be completed within a certain time limit, was not completely finished.

Double Under (DU):

This involves skipping rope, with the rope passing under the legs twice with each jump.

Dumbbell:

Dumbbel is the English word for dumbbell. If there is a DB behind 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 specified exercises are completed every minute. 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 remaining time 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 you do 5 burpees every minute that starts with an odd number (1,3,5…) and you complete your 5 thrusters on even minutes.

Farmer’s Carry/Walk:

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

Fight Gone Bad (FGB):

The workout got the name “Fight Gone Bad” from BJ Penn, a famous UFC fighter. When asked how he felt after this training, he said: “It feels like fight gone bad”, like a fight gone bad. This workout is available as a 5-round or 3-round version. It is supposed to simulate the requirements 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 is the title given to the best athletes in a box.

For Time:

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

Fran:

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

Front Squat (FS):

During the front squat, the barbell is not placed on the back as with 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, back of the thighs and glutes. “Back Extension” and “GHD Sit-Up” are the two most commonly used exercises on the GHD in CrossFit.

GHD Sit-Up:

The best-known exercise with the GHD is the “GHD Sit-Up”. With the GHD, this type of sit-up achieves the full range of motion of the abdominal muscles.

Globo Gym:

Regular gyms are often referred to as "Globo Gyms".

GPP (General Physical Preparedness):

GPP describes the physical fitness or the 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 the GPP is.

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 to an extended position over your head, it doesn't matter how you do it. Everyone has the choice of whether to use a Snatch, Clean & Jerk or any other method.

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):

During the overhead or handstand push-up, you are in the handstand position and move your body down in the vertical line until your head touches the floor and back up until your arms are fully extended. As an aid, the HSPU is usually performed on the wall, while you maintain balance with your heels on the wall.

Handstand Walk:

Walking 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 with outstretched arms on the body or just above the knee. In German, the "Hang Clean" is called "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 with outstretched arms on the body or just above the knee. In German, this is translated as "Hangreißen".

Heroes:

Hero-WODs are workouts named after fallen soldiers, police officers or firefighters. This type of workout is extremely demanding, the intention is 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 offers advantages for Olympic weightlifting exercises compared to the "Low Bar" squat, in which the barbell is placed a little 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 hip and can thus be transferred to the weight, e.g. in Olympic weightlifting exercises and also in the normal "air squat". The hip and its strength play a central role in CrossFit.

Hook Grip:

The "Hook Grip" is called "Daumenklemme" in German and is mainly used in Olympic weightlifting exercises to have better control over the barbell. With the thumb clamp, you grip the bar, with the thumb moving inwards and then the index finger is placed over the thumb. Initially 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 "Stoßen", it is a partial process of the Olympic "Umsetzen und Stoßen". The barbell is brought from shoulder height over the head 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 explosively upwards and push the weight upwards with the help of the momentum. There are different variations, usually the "Split Jerk" is used for 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 of a cast form, these are the best. The kettlebell is versatile and a great training device. Caution: Kettlebell and not Kettleball!

Kettlebell Clean:

Transfer with the kettlebell, i.e. the KB is brought to the shoulder area, most of the work is done by the hip through 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 KB is brought to an overhead position with the arm extended, most of the work is done by the hip through 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 with either both hands or just one. You swing the KB briefly between your legs to the back, and then swing it forward with an explosive hip extension. The enormous power of the hips causes the KB to swing very high on its own; the arms are only used to guide the KB.

Kipping Pull-Up:

With “Kipping”, a faster and more efficient movement is achieved through the use of the legs, hips and torso, and thus more pull-ups can be completed than compared to the strict pull-up.

Knee Raises:

You hang with your arms extended on a pull-up bar and then try to raise your knees as high as possible. The execution can be strict or with momentum.

Knees to Elbow (K2E/KTE):

You hang with your arms extended on a pull-up bar and then have to bring your knees to your elbows. The execution can be strict 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 considered valid or invalid based on the same criteria as the "Air Squat" (Back Squat).

Deadlift:

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

Low Bar Back Squat (LBBS):

In this variation of the squat, the barbell is placed relatively low on the back. This variation makes it possible to handle a higher weight, 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 forms an L-shape. You support yourself with your hands on 2 bars or 2 boxes, the L-Sit is also possible on the rings or a pull-up bar. The body weight rests completely on the hands.

Lunges:

Lunges are forward lunges. You take a wide step forward, making sure that the angle between your lower and upper leg is not less than 90 degrees and that your knees do not protrude beyond your toes.

Maximum Effort (ME):

This method is described as the "method of maximum force". ME Pull-Ups means, for example, that you should do as many pull-ups as you can in a row. Another example would be: 2 minutes 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 through CrossFit. It can be used in many 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 "Cleans" with the medicine ball

MetCon: 

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

Muscle Clean:

Power clean means that the weight is brought to the front shoulder muscles without going into a squat, as with the "clean".

Muscle Snatch:

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

Muscle Up:

You hang with your arms extended on the free rings or on a pull-up bar, then you pull yourself up as with a pull-up and push your upper body forward at the highest point so that you assume the starting position of a ring dip/dip and push yourself up from this position to get into the final position. The “Muscle Up” is therefore a combination of a very high pull-up and a deep dip. On the pull-up bar, the “Muscle Up” is also known as “Bar Muscle Up”. The use of momentum is possible and makes the transition from the pull-up to the dip position easier.

No-Rep:

A repetition that does not meet the standards is called a "No-Rep" and is therefore invalid. This plays an important role in competitions.

Olympic Lifts:

The Olympic weightlifting exercises are 'Clean & Jerk' and 'Snatch'. Normally, these are performed in the full range of motion, i.e., deep squats during the clean and snatch. 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 move the weight to the final 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 ground but from the hang (end position of the deadlift or just above the knee), so here 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 qualifying round for the 'CrossFit Games'. Any athlete can register and complete the 'Open-WODs' within a specified period. The score is recorded, verified and published online, so 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 where you hold a weight with your arms extended above your head during the execution. With the "Overhead Walking Lunges" you cover a certain distance with the weight over your head by doing lunges (see "Lunges", "Walking Lunges").

Overhead Squat (OHS):

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

Paleo:

Paleo is a diet that is based on the Stone Age. The main goal is to avoid foods that have been industrially produced or processed. Good foods according to Paleo are e.g. meat, fish, seafood, eggs, fruits, mushrooms, vegetables, 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” or “Personal Record”. 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 mobility are often the limiting factor 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 "Standumsetzen". In this variant, in comparison to the "Clean", no full squat is performed (see "Olympic Lifts", "Clean").

Power Snatch:

The "Power Snatch" refers to the "standing snatch." In this variation, unlike the "Snatch," a full squat is not performed (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, pressing only from the arms, i.e. no use of the legs.

Pukie the Clown:

Pukie the Clown is a fictional cartoon character. People say that "Pukie the Clown" has visited when an athlete has to throw up after a workout because they have exceeded their performance limit.

Progression:

Progression means as much as progress or development. Difficult exercises are usually trained through parts of the overall exercise in order to learn the individual sequences. There are different levels to learning a pull-up, these are called progressions. The “Pull-Up Progression” guides a beginner through various exercises to the pull-up until they can do a pull-up.

Prowler:

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

Pull-Up:

In a pull-up, the back of the hand faces you and the thumbs face each other, this is the so-called pronation grip or overhand grip. The normal pull-up starts with completely suspended arms and is completed when the chin is above the bar. In CrossFit, many variations are used, e.g. the "Kipping Pull-Up", "Butterfly Pull-Up". You can also increase the range of motion by, for example, performing a pull-up in which 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:

The push jerk is also called a 'stand up push'. The barbell rests on the front of the shoulders, now the athlete goes into a light squat and with the help of an explosive knee and hip extension, he accelerates the barbell upwards. While the barbell moves upwards, the athlete squats down and thus drops under the barbell so that he can stabilize the barbell with outstretched arms above his head. Then he stretches his legs and stands in an upright position.

Push Press:

The push press is also called a 'swing press'. The barbell rests on the front of the shoulders, now the athlete goes into a light squat and with the help of an explosive knee and hip extension, he accelerates the barbell upwards, using the momentum generated by the hip extension. He then pushes the barbell through with his arms until the barbell can be stabilized with outstretched arms above his head. The legs are stretched 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 shoulder area 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 the standard for the movements, making them comparable and can be evaluated as a valid/invalid repetition. This is especially 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 in the “CrossFit Open” and have to compete against each other in various workouts over 2 days. The best of the Regionals can then go to the “CrossFit Games” and fight 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 on a rigid handle or bar, which requires more body tension and stronger intramuscular coordination. The exercise can also be made much more difficult by making small changes (see "Dip").

Ring Row:

You hang on 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 ground and the legs, the easier it becomes. This exercise is very good for building strength for pull-ups.

Rope Climb:

You have to climb up a rope attached to the ceiling. If “Legless” is written, it means without the use of legs. Rope climbing cost Rich Froning Jr. the title of “The Fittest on Earth” in 2010. He didn't have enough strength and not the right technique for rope climbing and therefore gave away important points and only finished in 2nd place.

Rope Jump:

“Rope Jump” is the good old rope skipping.

Rounds fot Time (RFT):

RFT means "Rounds for Time", with this type of WOD you have to complete the given 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 used to strengthen the core muscles. The starting position is the same as for a sit-up, but the legs are bent and slightly lifted off the floor. Now a weight is held in front of the chest; weight plates, medicine balls, kettlebells or similar things can be used as weight. Now we turn the upper body alternately to the left and to the right and touch the floor to the side of us with the weight.

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

Workouts are assigned with a specific weight. If you then perform the WOD as it was assigned, you perform it 'Rx'd', i.e. as prescribed. If you can't manage this, you have to scale the weight or replace the exercise with an easier one.

Samson Stretch:

This exercise is used to stretch the hip flexor. Take a large lunge forward with one leg, with the lower and upper thigh at a 90° angle, the rear knee can touch the floor. Now interlock your fingers and stretch your arms over your head so that the palms of your hands are pointing towards the ceiling and lift your shoulder at the same time. Hold for 15-30 seconds per leg.

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, pressing only from the arms, i.e. no use of the legs (see "Press").

Skill:

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

Snatch:

Snatch stands for the Olympic "Reißen" and is one of the 2 Olympic disciplines of weightlifting. With the Snatch, the weight is brought from the ground over the head in one movement. At the same time, you pull yourself under the weight into the lower position of the squat. The final position is the upright position with the weight over the head.

Sore/Soreness:

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

Split Jerk:

Stoßen mit Ausfallschritt 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 explosively upwards and after the swing phase of the legs is finished and the feet briefly lift off the ground, the athlete assumes a staggered stance (lunge) as quickly as possible. Then the athlete straightens up into the final position (upright position with weight above the head).

Spotter:

A helper e.g. during bench press or squats is called a spotter.

Squat:

Squat means knee bend. 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" which is completed with a full squat. This version is common with heavy weights (see "Clean").

Squat Snatch:

A term used in CrossFit to describe the "Snatch" which is completed with a full squat. This version is common with heavy weights (see "Snatch").

Starting Strength:

A strength program by Mark Rippetoe, which is especially 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 was used because you cannot do the specified 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. One 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 must bring the barbell from the floor to the front shoulder muscles, then the athlete lowers into the front squat and stands up explosively, pushing the weight over the head. Quasi an exercise complex consisting of: Clean, Front Squat and Push Press.

Tire Flip:

In the “Tire Flip”, a heavy tire lying on the ground is lifted once until it is standing and then knocked over.

Touch and Go (TnG):

TnG means that during two repetitions there is no pause, e.g. when bench pressing, the barbell is not placed or held on the chest, but as soon as you touch the chest, the countermovement is initiated.

Turkish Get Up (TGU):

The TGU is an exercise that is performed with a kettlebell and almost all the muscles of the body are activated and strengthened. You lie on your back with your right leg bent. The dumbbell is to your right. Now grab the dumbbell and extend your right arm vertically upwards, the arm maintains this position throughout the exercise. Always look at the dumbbell. Now straighten up with your upper body and support yourself with your left hand on the floor. Then push yourself up with your left arm and right leg at the same time, a kind of half "bridge", then guide 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 reverse sequence.

Toes to Bar (T2B/TTB):

You hang with your arms extended on a pull-up bar and then have to bring your toes to the pull-up bar. The execution can be strict or with momentum.

Toes to Rings:

You hang with your arms extended on the gymnastic rings and then have to bring your toes to the rings. The execution can be strict 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 by doing lunges (see “Lunges”).

Wall Ball Shots (WBS):

In WBS, you hold a medicine ball at chest height, standard weight for men is 9kg and for women 6kg. You then perform a squat, then stand up explosively and throw the ball upwards 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:

You lie in the push-up position with your feet facing the wall and then move backwards, with your feet going up the wall and your hands moving closer and closer to the wall. The end position is reached when you touch the wall with your chest and reach the handstand position with your arms extended.

Whiteboard:

A board where CrossFitters in the box write down their WOD results.

Workout of the Day (WOD):

The WOD is the core of every CrossFit unit. The Workout 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, so you only find out when you arrive at the box for training.