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CROSSFIT EXERCISE DESCRIPTIONS

Constantly varied, functional movements executed at high intensity.

 

squatSQUATS

Start in standing position, lower yourself down into a squatting position with the hips below the knees, and back to standing position.

THERE ARE SEVERAL FORMS OF SQUATS WE PERFORM:

AIR SQUATS: A squat using only your bodyweight.
OVERHEAD SQUAT: A squat while holding a weight overhead.
FRONT SQUAT: A squat with the barbell across the front shoulders.
SQUAT JUMPS: A squat with a jump at the top.
PISTOL SQUAT: A squat using only one leg.

 

boxjumpBOX JUMP

From a standing position on the floor, the athlete jumps and lands with both feet on top of a box, and fully extends before returning to the floor.

BOX HEIGHT = 20" and 24" [inches].

 

 

 

 

 

 

 


burpeeBURPEE

Begin in a standing position, drop to the floor with the feet extending backward, contact the floor with the chest, and then pull legs forward, landing in a squatting position before standing up. Ends with a small jump with arms reaching up.

 

 

 

 

 

 

 

 


 

handstand-pushupHAND STAND PUSH-UP [HSPU]

Beginning in a handstand, with the arms straight and (usually) the heels gently resting against a wall, the athlete bends the arms until the head touches the ground, and then pushes back up into a handstand position.

 

 

 

 

 

 

 


 

jump-ropeDOUBLE-UNDERS

Jumping rope but the jump rope makes two revolutions for each jump.

 

 

 

 

 

 

 

 


 

knees-to-elbowsKNEES-TO-ELBOWS [KTE]

Hanging from a bar, starting in an extended position, the athlete raises the knees until they make contact with the elbows.

 

 

 

 

 

 

 

 


 

lungeLUNGE

Step forward, bend forward knee until the back knee makes contact with the ground.

 

 

 

 

 

 

 

 


 

dipRING DIP

Start with your body supported on the rings with arms straight, lowering you body until shoulders drops below the elbow or just under 90 degrees then straighten arms to complete.

 

 

 

 

 

 

 


pullupPULL-UP

Starting from a hanging position with arms straight, pull up until chin is over the bar.

VARIATIONS INCLUDE:

STRICT PULL-UP: No swinging is allowed.
KIPPING:Momentum is used to help complete the movement.
CHEST-TO-BAR: Chest makes contact with the bar at top of movement.
JUMPING: Slight jump is used to help propel you upwards.
BAND ASSISTED: Elastic band is used.

 


 

muscle-upMUSCLE-UP

A combination movement of pull-up and ring dip. Can be performed hanging from gymnastics rings or a bar. Pull yourself up and over the rings or bar into a dip position. Movement is completed by pressing up to straighten arms from dip position. 

 

 

 

 

 

 

 


pushupPUSH-UP

Start in a plank position with the arms straight, lower body until chest makes contact with the ground, keeping the body straight throughout. Push back up into the plank position.

VARIATIONS INCLUDE:

SPIDER-MAN PUSH-UP: Bring one knee to your elbow. Repeat using opposite knee. 

 

 

 

 

 

 


rope-climbROPE CLIMB

Start from the ground, climb the rope and touch a point at a designated height.

 

 

 

 

 

 

 

 



sit-upSIT-UP

Move from starting position flat on back with shoulders on the ground, to a sitting position with the shoulders over the hips. An "ab-mat" is sometimes placed under the lower back.

 

 

 

 

 

 

 


v-upV-UP

Lay on ground, extend arms and legs straight out, bring your arms and legs up at the same time, meeting in the middle.

 

 

 

 

 

 

 

 


 

toes-to-barTOES-TO-BAR [TTB]

Hang from a bar in an extended position, the athlete brings the feet upward until they make contact with the bar.

 

 

 

 

 

 

 

 


runnerRUNNING

Running is an integral part of our cardiovascular training. Typical distances range from 100 meters to 1 mile. Shuttle runs back and forth between marks 10 meters apart are also common.

TYPICAL RUNNING DISTANCES ARE:

200 M
400 M
800 M
1 MILE 

 

 

 


rowing

ROWING

Rowing machine is used. Pull back on handle while extending legs, follow handebar back to start position. Repeat.

 

 

 

 

 

 

 

 


 

deadliftDEADLIFT

Barbell is lifted from the ground to an upright standing position.

 

 

 

 

 

 

 

 


 

sumo-deadliftSUMO DEADLIFT HIGH PULL [SDLHP]

With a wide stance, a barbell or kettlebell is lifted from the ground to a position just under the chin.

 

 

 

 

 

 

 

 



cleanCLEAN

Barbell or dumbbells are lifted from the ground and received to a "rack position" across front shoulders and neck; down to a squatting position and back to standing to finish the lift.

THERE ARE SEVERAL FORMS OF CLEANS WE PERFORM:

HANG CLEAN: A clean starting from the hanging position, not from the floor.
POWER CLEAN: A clean without dropping into a full front squat.
CLEAN AND JERK: A full clean, then jerk the barbell overhead after receiving to the shoulders.

 

 


kettlebell-swingKETTLEBELL SWINGS

A kettlebell is swung from between the legs to overhead.

 

 

 

 

 

 

 


 

pressPRESS

Barbell is ‘pressed’ moving it upwards from the front of your shoulders to the overhead position.

THERE ARE SEVERAL FORMS OF PRESSES WE PERFORM:

STRICT PRESS: Lower body remains stationary.
PUSH PRESS: Dip and drive motion is used to press the barbell upwards.
PUSH JERK: Drop under the bar receive the bar at a lower position.
SPLIT JERK: One leg goes forward and the other backward.

 

 


snatchSNATCH

Movement consists of a barbell or dumbbell raised from the floor to the overhead position in one motion.

BARBELL SNATCH: A snatch done with a barbell.
HANG SNATCH: A snatch with the weight starting from a hanging position.
DUMBBELL SNATCH: A snatch done with a dumbbell.
KETTLEBELL SNATCH: A snatch done with a kettlebell.

 

 


thruster

THRUSTER

A combination of a front squat and a push press: starting with the barbell in the rack position, the athlete squats (hips below knees) and then stands, driving the barbell overhead.

 

 

 

 

 

 

  


 

wall-ballWALLBALL

Holding a medicine ball below the chin while facing a wall at arms length, the athlete squats (hips below knees) and stands, throwing the medicine ball in order to make contact with an overhead target on the wall.

 

 

 

 

 

 

 


ball-slamBALL SLAM

Lift weighted medicine ball overhead and slam back down to the floor, catch the ball and repeat.

 

 

 

 

 

 

 

 


 

renegade-rowRENEGADE ROWS

Lift weighted medicine ball overhead and slam back down to the floor, catch the ball and repeat.

 

 

 

 

 

 

 

 

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