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CrossFit 101

By definition:

“CrossFit is constantly varied, high-intensity, functional movement"


The following is basic knowledge to help you better understand CrossFit and to be prepared & successful for classes at CrossFit Untamed


Overview of CrossFit:

  • Functional, multi-modal strength & conditioning program.

  • Deliberately attempts to optimize physical competence in the 10 fitness domains (cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy).

  • Evidence-based fitness: measurable, observable, repeatable. We use data from past workouts to help us improve.

  • Functional movements & Compound movements. Most importantly, they are NATURAL, effective, and efficient movement of our body and external objects.


CrossFit Language:

  • WOD - Workout Of the Day: Just a abbreviated version for what we call the conditioning part of class programming.

    • e.g. Your "WOD" today is 3 rounds of...

  • AMRAP - As Many Rounds/Reps As Possible: This is a type of workout format where you will be giving movements to do for either as many rounds as you can or as many reps as you can within a certain time period. Your score is usually the number of rounds/reps you complete.

    • e.g. - 11 minute AMRAP of 10 sit ups, 15 burpees, and 20 box jumps

      • Do as many rounds as possible in 11 minutes of 10 sit ups, 15 burpees, and 20 box jumps. Bob finished the 11 minutes while on his 3rd round of burpees, he got 7 of the 15 done. His score/result for this workout would be 2 FULL rounds completed + 17 reps (10 sit ups + 7 burpees)

  • EMOM  - Every Minute On the Minute: This is a type of interval training we will do fairly frequent either in our strength or conditioning portion of our class programming.

    • e.g. - EMOM8: 20 air squats

      • Every minute of the minute for 8 minutes do 20 air squats. This means that on the top of every minute you will perform 20 air squats, after you complete the air squats you will rest until the next minute before you perform the squats again on the top of the next minute. You will repeat for a total of 8 rounds / 8 minutes.

  • For Time - Do the following as fast as possible: This is a type of workout format where you will perform a number of reps and movements as fast as you can. Your score is the time it takes for you to finish the task at hand.

    • e.g. 5 rounds for time of 5 snatches, 10 shoulder to overhead, 15 calorie row.

      • This means you will complete 5 rounds of 5 snatches, 10 shoulder to overhead, and 15 calories on the rower as fast as you can. So as far as going by the rep scheme the workout would be 5-10-15 x 5 rounds in the quickest time you can. If it took Taylor 16:48 to finish 5 full rounds their score/result is 16:48.

  • RX - "prescribed": RX is used in CrossFit workouts to prescribe recommended weights or standards for what is typically the best athletes in the class.  Above all it should be a POINT OF REFERENCE to make the process of choosing your weights and/or movement standards easier.

    • e.g. 30 power clean & jerks (135/95)

      • left # is the prescribed men's weights and the right # is the women's. The intention of this workout is meant to be fairly fast, your coach would explain these RX weights as something you can do 10 reps in a row when fresh and then still being able to keep fast singles (1 rep at a time) when you hit fatigue. So with that explanation you would use that description to find the weight you should shoot for.

  • TABATA - 20s of work / 10s of rest x 8 rounds: TABATA is very common interval training where you workout for 20 seconds followed by 10 seconds of rest. Usually TABATA is being performed for 4 minutes which ends up being 8 rounds of the 20/10 work and rest interval.

  • Unbroken - doing a given number of reps without resting: This is just a simpler way to say that you completed the number of reps given without resting.

    • e.g. The WOD was 30 push ups, 30 pull ups, 30 burpees for time. Jesse broke up the push ups and pull ups in sets of 10 but when he got to the burpees he did them all unbroken (without resting or stopping at all).

CrossFit Movements:

  • Squats

    • Air Squat

    • Pistol (one-legged squat)

    • Back Squat

    • Front Squat

    • Overhead Squat

    • Thruster

    • Wall Ball

  • Press

    • Shoulder/Strict Press

    • Push Press

    • Push/Split Jerk

    • Bench Press

    • Push Up

    • Handstand Push Up

    • Wall Walk

    • Dip

  • Pull/Hinge

    • Deadlift

    • Sumo Deadlift High Pull

    • Kettlebell Swing

    • Strict & Kipping Pull Up

    • Strict & Kipping Toe 2 Bar

    • Row

    • Rope Climb

  • Olympic Weightlifting

    • Snatch

      • Hang Power Snatch

      • Hang (Squat) Snatch

      • Power Snatch

      • (Squat) Snatch

    • Clean

      • Hang Power Clean

      • Hang (Squat) Clean

      • Power Clean

      • (Squat) Clean

  • Other Movements

    • Lunge

    • Box Jump

    • Box Step Up

    • Double Under

    • Run

    • Bike

    • Burpee

    • Sit Up

    • Muscle Up

    • etc..

We offer a FREE first class for anyone that wants to give CrossFit Untamed a shot.

It can either be used for one of our CrossFit group classes or as a 1-on-1 Intro session.

If interested, either sign up for the free group class option below or contact us about a free 1-on-1 session.

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