Exercise and CrossFit Term Definitions

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Air Squat: Squat without weights. Start with feet shoulder width apart with toes pointed slightly outward. Engage core muscles, bend at the knees and lower body while keeping knees out over toes.


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AMRAP: As Many Rounds As Possible. Complete as many rounds as you can of the specified exercises and repetitions in the allowed time

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Bear Crawl: Start on hands and feet on the ground. Crawl forward keeping hips low.


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Box Jump: Jump from the ground up to an elevated platform (e.g. box) and back down again.


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Broad Jump: An explosive forward jump, landing in a partial squat.


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Burpee: Exercise where you drop to the ground, do a push-up, jump into a squat and then jump up.


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Burpull: A combination of a burpee (explained above) and pullup (explained below). At the top of the burpee perform a pull up.

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Calorie Row: You need a rowing machine for this exercise. Set the rowing machine computer to show calories burned, and then row until amount of calories specified in the WOD (workout) are burned.

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Clean: Exercise by which weight is moved from ground to rack position.

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Chest to Bar: Pull-up (explained below) until chest crosses the bar.

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Chin Up: Pull yourself up to a bar with an underhand grip. Similar to a pullup (below) but using the underhand grip.

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Chipper: A workout style where you complete all exercises and repetitions in the order they appear.

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Deadlift: Lift a weight from a standing postion.


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Dip: Start raised on two supports using hands with elbows locked out. Lower body slowly until shoulders are lower than elbows. Push up by straightening arms.


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Donkey Kick: Get on the floor on hands and knees. Keeping the core and buttocks engaged, raise one leg up behind. Lower slowly and repeat on the other side.


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Double Under: Two turns of the jump rope per jump. If you want to scale, do normal skipping and double the repetitions required.

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EMOM: Every Minute On the Minute complete the specified exercise(s). E.g. 5min EMOM of 10 pushups = set a timer and do 10 pushups at the start of every minute.

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Handstand Push-Up: In a handstand (can be against the wall), bend your elbows and descend slowly until your head touches the ground, then push yourself upwards until your arms are straight.

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Hang Clean: Barbell starts hanging below hips and is then cleaned. See clean definition above.

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Hang Snatch: Barbell starts hanging below hips and is then snatched overhead. See snatch definition below.

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Hip Bridge Extension: Lie down on back with knees bent and feet on the floor. Raise hips while keeping core and buttocks engaged until fully extended. Lower slowly.

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Hollow Rock: Lie down on back. Raise legs a couple of inches from the ground keeping them straight, together and toes pointed. Stretch arms over head and raise them a couple of inches, keeping them straight and close to your ears. Keep this position and start rocking back and forth without allowing the shape to break at any time.

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Jumping Jacks: Start standing straight with feet together and arms by side. Jump up and spread feet apart while bringing arms up overhead. Return to starting position and repeat.

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Jumping Lunge: As per a regular lunge, only perform in an explosive fashion swapping legs quickly.


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Kettlebell Swing: Place two hands on the kettlebell. While keeping the core engaged and back tight, hinge at the hips, allow the kettlebell to pass through your legs. Then using the momentum, swing the kettlebell up to eye level by pushing through with the hips.


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Knees to Elbow: Start hanging from a bar, raise knees to touch elbows.

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L Sit: A gymnastic position in which all body weight rests on the hands, with the torso held up and slightly forward, with legs held straight out in front of the body.

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Lunge: Keeping body upright, step out with one leg and let the other knee touch the ground. Return to the starting position and repeat with other leg.

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Mountain Climber: Start in a push up position. Bring one leg up to your elbow keeping the other leg extended behind you. Switch legs and repeat.

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Muscle Up: Combination of pull-up and dip

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Overhead Squat: Squat with weight held overhead.

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Pistol: A one-legged squat.

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Plank: Place forearms on the ground with elbows below the shoulders and arms parallel to the body. Hold yourself up on your feet and forearms in a straight line through engaging your core and squeezing your buttocks. Do not let hips sag or back bend.

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Pull Up: Pull yourself up to a bar with an overhand grip.


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Push Jerk: Hold barbell in rack position, slightly squat down, then lift weight above head.

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Push Press: Hold barbell in rack position. Hinge slightly at the hips, then extend hips and lift weight above head.

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Push Up: Place both hands on the ground, shoulder width apart, and arms extended straight. Hips are open and legs are straight balancing on the toes. Lower the body by bending elbows while keeping core and buttocks engaged and forearms at a 90 degree angle to the floor. Once the chest makes contact with the ground, extend the arms and push up into the starting position.

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RFT: Rounds For Time. Complete the specified number of rounds of exercises as fast as possible.

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Sit Up: Lie on the ground with knees bent and out to the sides. Sit up while keeping an engaged core and the spine neutral.

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Shoulder Press: Start in a standing position with weight across front of shoulders. Push weight overhead maintaining an engaged core

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Shoulder to Overhead: Bring a weight from shoulders to overhead. See shoulder press above.

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Snatch: Olympic lift where barbell starts on the ground and ends overhead.

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Squat: Start with feet shoulder width apart with toes pointed slightly outward. Engage core muscles, bend at the knees and lower body while keeping knees out over toes.


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Tabata: A high intensity workout protocol of 20 seconds of exercise followed by 10 seconds of rest.

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Thruster: Start by holding barbell in rack position. Squat down, then return to standing position and follow through pushing the barbell over your head.


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Toes to Bar: While hanging from a bar, bring toes up to bar.


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Wall Ball: Using a medicine ball or something similar, stand close to a wall. Squat down and stand up using the momentum to push the ball up to hit a target on the wall. Catch and repeat.


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Wall Walk: Start in the bottom of the push up position, with feet against a wall. Push body up while walking feet up the wall. Continue to push body up the wall and move hands closer to the wall.


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Walking Lunge: Same as a lunge (above) only instead of staying in the one position, move forward like walking.


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