20170411 - Common Cross Fit Exercises
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Common Cross Fit Exercises
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Times MentionedExerciseequipment needed?Description
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120Pull-up / Pull up / Kipping pullup / Weighted / Strict / pullup / pullups / Jumping pullupspull up bar("Starting from a hanging position with arms straight pull up until the chin is over the bar or the chest touches the bar then lower ones self back tot he starting position and repeat", "Forget fancy machines. CrossFitters who can’t quite get all the way up loop stretch bands over the bar and use them as a low-tech (and cheaper) alternative to assisted pull-ups.")
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216Deadliftbarbell bar / weights("Barbell is lifted from the ground until you reach and upright standing position.", "A barbell lift starting from the ground, in which one engages the legs and core to lift the weight from the ground to a hang.")
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316Squats / Air Squat / Bodyweight Squat / Jumping Squatsnone("from standing position, to hips below knees, then back up to standing")
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414Snatch / Dumbell snatch / One armed snatchbarbell bar / weights("Barbell, Kettlebell, or Dumbbell is raised from the floor to overhead in one seamless motion.", "A weight lift that brings the weight from the ground to overhead in one smooth movement, ending in an overhead squat rise to standing position.")
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513Burpee / Burpeesnone("Beginning in a standing position, drop to the floor with the feet extending backward, contact the floor with your chest and the tuck legs into a squat and fully stand with a small jump at the end.")
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613Handstand Push-up / handstand pushupsBox / Wall("Beginning in a handstand bend arms until the head touches the ground then push yourself back to the fully extended handstand position.")
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713Press / Push Press / Overhead Press / Two armed push pressbarbell bar / weights("Barbell is moved from the “rack position” directly in front of ones neck to overhead.", "Starting with the weight at your shoulders, press upwards with no dip in the knees, hip drive, or jump.")
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813Thruster / Barbell thrusterbarbell bar / weights("A combination of a front squat and a push press. Starting with the barbell in the rack position, you perform a front squat and then stand driving the weight overhead to a press position.")
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912Box Jump / box jumpsbox("Standing on the floor, jump with both feet on the box", "12inch, 18, 24, 30")
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1011Push-up / Pushupsnone("Starting in the plank position arms fully locked out lower ones self to the floor and as your chest touches the floor push yourself back to a fully extended position")
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1110Jump Ropejump rope("double-under")
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1210Kettlebell Swing / Russian Kettlebell Swing / American Kettlebell Swingkettlebell("A kettlebell is swung from between the legs to overhead")
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1310Running / Treadmill / Sprint / Runnone("Typically distances ranges from 100 meters to one mile. Also common are shuttle runs back and forth between marks 10 -15 meters apart.")
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1410Wall Ball / Wall ballsMedicine ball("Holding a medicine ball below the chin while facing a wall at arms length, you squat and as you stand drive the ball to a press throwing the ball in order to make contact with the wall at an 8 ft or 10 ft mark.")
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159Lunge / Walking Lunge / Jumping lunges / Side lungesnone("Take a step forward bending the front knee until the back knee touches the floor")
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169Muscle-up / Muscle upspull up bar("Hanging from a gymnastics bar, pull up to a ring dip, then go to back out to a locked position")
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178Overhead Squatbarbell bar / weights("like an air squat, but with the bar above your head")
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187Clean and Jerkbarbell bar / weights("A clean, then jerk (see below) the barbell overhead after arriving at the shoulders.")
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197Front Squat("like an air squat, but with a bar in the rack position", "Using Kettlebell")
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207Knees to elbows("Hanging from a pull-up bar, bring knees up to to your elbows", "Hang on! In this movement, athletes hang from a pull-up bar and then shoot their knees up toward the torso until the elbows and knees touch. For a harder version, try bringing the toes all the way to the bar.", "NOT hanging, in a pushup position--like mountain climbers")
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217Rowing / Calerie Row / Row maching / Pendly row / row("Many workouts include rowing machine distances from 500 meters to 2000 meters, or rowing for a set calorie burn.", "Rowing ergometer")
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226Clean / Cleans("Barbell or Dumbbell is lifted from the ground to a “rack position” in front of ones neck. You end the movement in a standing position. In a squat clean, you receive the bar in a squatting position and stand to finish the lift. ")
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236Pistol Squat / Kettlebell pistol("Start by standing on one leg. The opposite leg can be held out in front of your body with your hands on the non-working leg. Think about rooting your foot into the ground while you squat down and back so that the glutes pass below parallel.", "Also known as single leg squats, pistols require half the legs, but twice the effort.")
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246Sumo Deadlift High Pull("With a wide stance a barbell, med-ball, kettlebell or dumbbell is lifted from the ground to a position just under the chin.")
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255Back Squat / back squats("With a barbell resting on the shoulders, bending at the knees and sinking into a sitting position, then straightening back up.")
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265Power Clean / Hand power cleans("A clean without dropping into a full front squat to catch the weight. A minimal jump and dip of the body separates a power clean from a regular","In a power-clean you receive the bar in a partial squat and again finish in a standing position.")
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275Rope Climb / Legless rope climb("Starting from the ground, you slowly climb the rope and touch a point typically 15″ and lower yourself back down in a safe & controlled manner.")
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285Sit-up / Situp / Situps / Weighted situps("With the assistance of an Ab-Mat placed under the lower back move from sitting to shoulders on the ground and back to a sitting position.")
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294Back Extension("Requires GHD", "Move from L shape to straight horizontal shape")
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304Bench Press("From a laying position, using your arms to raise and lower a barbell from the chest.")
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314Hang Squat Clean / Hang-clean squat
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324Ring Dips("Starting with your body supported on the rings straight vertical arms, lower your body until the shoulders drops below the elbow then push yourself back to starting position.")
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334Shoulder Press
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344Shoulder to overhead("Not sure, but maybe it's a push press")
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354Toes-to-bar / toes to bar("Pull your toes up to the bar")
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363Jerk / Jerk Press("The bar starts in the front rack position with your feet hip-width apart. Take a big breath to tighten your core, then dip straight down just a few inches to get more power. Next, drive the bar up overhead while splitting your legs into a lunge position. The goal is to get under the bar as fast as possible while driving the bar up overhead.", "A weight lift starting from the shoulders, ending above & slightly behind the head, using the upward momentum of a hip thrust.")
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373Turkish Getup("hold bar up with one hand while laying on the ground. Get up. switch hands, then go back down.")
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382Burpee Box Jumps("Box jumps with a burpee added")
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392Elbow Plank("Standard Plank")
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402Farmers Carry("Using kettlebell")
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412Push Jerk("Lifting the weight overhead in combination with two small dips in the knees to drive the weight upwards.")
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422Split Jerk("A jerk ending with a split foothold- that is, in a high lunge position.")
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432Walking Handstand / Handstand walks("Walking while in a hand stand--gymnastics...")
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441Back roll to support on rings("looks like lowering yourself off the edge of a roof, then bringing yourself back up.")
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451Bar dips("between two horizontal bars, dip down")
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461Bear crawls("feet and hands flat on the ground")
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471Chest-to-bar pull ups("Pull your body up so that your chest touches the bar.")
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481Clean 3/4("like a power clean, but only 3/4 your body weight")
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491Full Clean("Like a power clean")
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501Hanging Clean("A clean with the barbell starting from the hanging position, rather than the floor.")
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511Heavy Sled Push("Like in football")
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521Hollow Rock("Ab exercise where you put your arms and legs up off the ground and rock")
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531Kipping Hand-stand press("Like handstand pushups")
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541L Pull Up("pull up in an L shape")
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551Medacine Ball Clean
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561Medacine Ball Situps("Situps with a medacine ball")
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571Mountain climbers("Hands on the groun, your legs alternate in a running movement")
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581One armed clean("Using kettlebell")
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591One armed overhead squat("Using a ring")
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601Power Snatches
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611Side plank("like on that old wii game")
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621Side Skater Squats
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631Tire Flip("A large tire, lying on its side is flipped over by squatting and lifting the tire then driving it over")
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641Wall Climbs("requires a climbing wall")
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651Windshield wipers("Using rings, sway your legs left and right like a windshield wiper")
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