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CrossFit – Definition, Benefits and Basic Exercises

What is CrossFit?

CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc. It is a combination of physical exercise philosophy and also as a competitive fitness sport. The workouts incorporate elements from different disciplines, such as high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics, etc.

CrossFit is constantly varied functional movements which those who train cross-fit are performing them at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

The CrossFit workouts are ideal for maximizing the amount of work done in the shortest time. Intensity is exceptionally relevant for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. [1]

List No. 1 of CrossFit terms and abbreviations

  • Workouts of the Day (WOD): Set of workouts that your coach planned for you for any given day. In addition, you can do WoD in multiple rounds.
  • As Many Rounds As Possible (AMRAP): Complete a round as many times as you can within a given time frame. For example, 6 minute AMRAP: 6 deadlifts, 12 pullups, 22 double unders.
  • MetCon:It stands for metabolicconditioning, and mean a few exercises repeated AMRAP-style.
  • Thruster: It is one of fundamental movements in CrossFit. To do this move, follow this link or click on the appropriate link below to see the video.
  • Double Under (DU):While jumping rope, allow the rope to pass under your feet twice while you’re still in the air.
  • Pistol: This is a one-legged squat, which helps to isolate each leg and build lower-body strength.
  • Snatch:It has several variations (power, hang, muscle), but the main goal is to use a wide grip to lift a barbell from the floor to an overhead position in a very fast motion.

List No. 2 of CrossFit terms and abbreviations

  • Chipper:  It consists of a series of multiple movements (usually 5 to 10) where each athlete is trying to finish the entire thing as fast as possible.
  • Kipping: This refers to the use of explosive strength in order to gain momentum when performing pullups, hand stands, pushups, and dips.
  • RX: When you perform the WoD, RX’d, that means you are doing all modalities using the prescribed weight and reps.
  • Ass To Grass/Ground (ATG): This ensures that you’re getting as low as possible when doing squats.
  • CrossFitTotal (CFT): This allows you to get an accurate idea of how strong you are by testing yourself in the three most functional CF modalities: back squat, strict press, and deadlift.
  • Tabata: Tabata is a work-rest method associated with many CrossFit WODs.
  • Pood: Pood is a Russian unit of measurement used for kettlebells. 1 pood =16 kg/35 lbs;
  • PR’d:You’ll hear “PR” when an athlete achieves his or her personal record on alift. [2]

6 Benefits of CrossFit Workouts

  • Better Conditioning and Versatility
  • The Ability to Beat Through Plateaus
  • Help Losing Weight Fast
  • Less Time Spent Working Out, but More Results
  • Ongoing Motivation and a Solid Support System
  • A Community That Supports Eating Like an Athlete [3]

Fundamental Movements

These are the fundamental movements of CrossFit and to see how you can perform each workout, click on the links under each image.

Air squat - CrossFitAir squat

Front squat - CrossFitFront Squat

Overhead Squat - CrossFitOverhead Squat

Shoulder Press - CrossFitShoulder Press

Push Press - CrossFitPush Press

Push Jerk - CrossFitPush Jerk

Deadlift - CrossFitDeadlift

Medicine Ball Clean - CrossFitMedicine Ball Clean

Sumo Deadlift High Pull - CrossFitSumo Deadlift High Pull

Thruster - CrossFitThruster

Wall Ball - CrossFItWall ball

Pull-up - CrossFItPull-up



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