Crossfitreferenceguide

CrossFit Reference Guide: Burpees, Barbells, & other Basics

codyapp.com

Table of Contents Getting Started: What is CrossFit...........................................................................4 CrossFit Terminology...................................................................5 CrossFit Exercises List Bodyweight & Gymnastic Movements...............7 Barbell Lifts..........................................................................................12 Other Signature CrossFit Moves............................19 Benchmark Workouts The Girls.............................................................................................23 Other WODs .........................................................................24 Bacon Recipes Avocado Bacon Egg Rolls .............................................26 Bacon Sweet Potato Muffins ...................................27

codyapp.com

2

Getting Started: What is CrossFit? CrossFit Terminology

codyapp.com

3

Getting Started What Is CrossFit? Simply put, CrossFit is a method of training that aims to establish a level of fitness that will enable you to conquer whatever life throws at you.

It does not cater to any specific sport, profession, or movement, but rather, aims to prepare trainee’s bodies to handle any physical challenge that may arise. Every single CrossFit workout is intense. This is because practicing functional movements at maximum intensity is how the program dramatically increases your level of fitness.

Where Did CrossFit Originate from?

CrossFit was originally developed by Coach Greg Glassman, who defined “fitness” as increased work capacity across broad time and modal domains. Or rather: The ability to exert more force over more distance for longer amounts of time. Basic physics, applied to the human body.

Why Do CrossFit? CrossFit trains for functional fitness. This means training your body to move & perform better during real-life, everyday challenges.

Functional Fitness can be described as training across all ten components of physical fitness.

The Ten Components of Fitness 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Strength Power Agility Balance Flexibility Endurance Coordination Stamina Speed Accuracy

Examples of Functional Fitness Benefits Carrying all your groceries upstairs in one trip Giving your kids piggyback rides Moving big rocks discovered whilst gardening Your car breaks down and you have to push it to the side of the road Zombies are chasing you and you need to scale a chain-link fence codyapp.com

4

Getting Started CrossFit Terminology AMRAP: As many reps/rounds as possible. When given a time cap, the goal is to repeat the workout as fast as you can, to complete as many reps as you can. AMRAP scores are calculated by adding up the total number of reps.

Benchmark WOD: A “named” workout of the day (WOD), such as “Fran“. While different CrossFit gyms will have different WODs, a benchmark workout will be the same across all CrossFit gyms.

The Girls: The benchmark WODs named after girls because “anything that left you flat on your back, looking up at the sky, asking ‘what just happened to me?’ deserves a females name.” -Coach Greg Glassman Hero WODs: Workouts named after & dedicated to our fallen heros who gave their lives in the line of duty.

Box: A CrossFit gym.

CrossFit Rx: The CrossFit recommended weight, which will be stated within each workout of the day. Depending on your current fitness level, you may or may not always be able to match the CrossFit Rx. EMOM: Every Minute On the Minute. Do the designated number of reps per minute. If you finish before the minute is up, then you have a few seconds of rest time before the next minute.

For time: Aim to complete the workout as quickly as possible. The faster your time, the better.

Kipping: Using the added momentum from a “kip” - the extension & flexion of the body - to provide a “swing” for movements such as pull ups and toes to bar.

Pood: The units of measurement for Kettlebell weights. 1 pood = 35 pounds.

WOD: Workout of the Day.

codyapp.com

5

CrossFit Exercises List: Bodyweight & Gymnastics Moves Barbell Lifts Other Signature CrossFit Moves

codyapp.com

6

Bodyweight & Gymnastics Moves Dip

Box Jump

1. Jump onto the box 2. Stand all the way up (straight knees) 3. Jump back down & repeat immediately Typical Rx is a 20-inch box for women, and a 24-inch box for men.

1. Support yourself on shoulder-width hand holds 2. Begin with straight arms 3. Bend the elbows to a 90-degree angle 4. Straighten arms to return to starting position Variation: Ring dip A triceps dip on gymnastics rings.

Double Under

With a jump-rope, two turns of the rope per jump.

Burpee

1. Begin standing 2. Drop into a plank 3. Do a chest-to-ground push up 4. Hop your legs back in 5. Jump up back to standing

Knees to Elbows

1. Hang from a pull-up bar.

2. Using your abdominal muscles, “curl� your body to bring your knees up 3. Touch your elbows with your knees 4. Return to starting position codyapp.com

7

Bodyweight & Gymnastics Moves Muscle Up

Pull Up

A combination of a pull up to dip, which allows you to lift yourself up and over a hand hold, starting from a dead hang.

Start hanging from a pull up bar, pull your chin over the bar, then lower yourself back down.

This is a notoriously difficult move, most commonly done on the gymnastics rings.

Strict Pull Up Technique: 1. Grip the bar with your hands slightly wider than shoulder-width 2. Engage the back & shoulders by squeezing the shoulder blades together & “down” your back 3. Look up 4. Pull, driving the elbows down & bring your chest up to the bar 5. A slight arch in the back is totally normal & a result of drawing your shoulders down & back 6. Try not to swing as you pull yourself up & lower yourself back down

It’s been said that if you can do 15 pull ups & 15 dips, then you have the strength for a muscle up.

Variation: Bar muscle up A muscle up on a pull-up bar.

False Grip: Required for successful muscle ups

Variation: Kipping Pull Up A pull up using added momentum from a “kip”, which uses extension & flexion of the body to provide a “swing”.

Standard grip

False grip codyapp.com

8

Bodyweight & Gymnastics Moves Push Up

Rope Climb Simply scale a rope, using a combination of upper & lower body strength.

There are two main foot wraps used when it comes to rope climbing: Spanish wrap: This option is best for beginners. It provides a lot of security, however it will also slow you down.

From a plank position, lower your chest to the ground then back up, using your arm strength.

Variation: Handstand Push Up In a handstand, bend your arms to lower your head to the ground, then back up.

This wrap goes all the way around one leg, then “pinched” at the bottom by your other foot.

You must have the strength to overhead press your bodyweight before you can do a handstand push up

Russian Wrap: Also known as the “J” wrap, if speed is your goal, go with this one.

This wrap does not go around your entire leg, it relies entirely on your foot “pinch”. Because it is less secure, take necessary safety precautions before attempting.

codyapp.com

9

Bodyweight & Gymnastics Moves Pistol Squat

Air Squat

The most basic of all squats. It is necessary to master air squat technique before moving on to any other squat variation.

• • • • •

Keep your weight on your heels Sit back as you squat Knees stay behind your toes Hips go at or below parallel Back stays straight, torso hinges at the hips only

Jump Squat 1. Begin with the same form as an air squat 2. Use explosive force on the upward portion of the movement to jump up.

3. Land and immediately descend into the next squat

1. Center your weight on one foot 2. Extend the other leg out in front of you.

3. Squat until your hips are below the knee 4. Rise back up & repeat

Split Squat

1. Prop one leg up, resting the top of your foot on the flat surface 2. Center your weight on your standing leg - the back foot is for balance support, but should not be bearing any weight 3. Bend the standing leg to 90-degrees, then rise back up Tip: The further out your place your standing leg, the deeper the squat.

codyapp.com

10

Bodyweight & Gymnastics Moves Sit Ups

Toes to Bar

1. Lay flat on your back with your knees pointing up 2. Hands can be behind the head or across the chest 3. Sit up until your torso is upright, then lay back down Note: CrossFitter do sit ups, not crunches

1. Hang from a bar 2. Use your abdominal muscles to bring your toes up to the bar 3. Release back down in a controlled manner

V-Ups

GHD Sit Ups

On the GHD machine: 1. Secure your feet & begin with knees slightly bent 2. Lean back: You can go “to parallel� meaning parallel to the ground, or full extension (pictured) 3. Straighten the legs as you snap back up

1. Begin lying on your back 2. Use your abs to bring your arms and legs up to meet in the middle.

3. Release back down

codyapp.com

11

Barbell Lifts: The Clean Clean

The Clean is an Olympic lift, with four variations (pictured above). All variations use the following three elements: The Pull: For the squat & power clean, this starts from the ground. The pulling motion follows deadlift technique to bring the weight off the ground and up to thigh-height.

For hang squat & hang power cleans, this starts with the barbell off the ground, in your hands at thigh-hip crease height.

The Jump: When the bar reaches thigh or hip-crease height, a jump & hip thrust is initiated.

Use the momentum of the jump & thrust to arc the bar up to shoulder height, quickly rotating the elbows underneath the bar.

The Catch: After you’ve rotated your elbows & wrists under the bar, bend your knees and descend immediately. This allows you to get underneath the bar and “catch” it at your shoulders in a rack position.

For the squat & hang squat clean, the catch involves a full front squat.

For the power & hang power clean, only a slight dip in the knees is needed. codyapp.com

12

Barbell Lifts: The Deadlift Deadlift

1. Stand over the barbell, with feet shoulder-width apart, and the bar positioned over the center bridge of your feet.

2. Bend down to grasp the bar, with your arms touching the outside of each leg.

3. Push the hips back, knees behind the toes, & keep your back straight.

4. Initiate the pull & keep the bar close to your shins as you straighten up.

Sumo Deadlift

Double Overhand Grip vs Alternate Grip

1. Use a very wide stance, & a shoulderwidth grip 2. Your arms should be on the inside of your legs 3. Initiate the pull of the deadlift 4. The glutes and hips will be engaged much more in the sumo deadlift, as you are sitting back much more during the pull.

Hook Grip:

codyapp.com

13

Barbell Lifts: The Jerk Jerk

The Jerk is an Olympic lift most commonly used in combination with the clean. There are two variations: Push Jerk: Foothold does not split during the catch Split Jerk: Foothold splits during the catch (pictured) Both variations use the following four elements: The Dip: Begin with the barbell racked at your shoulders, then initiate the movement with a slight dip in the knees.

The Drive: Drive the bar upwards by straightening the knees and pushing the bar upwards, letting your heels lift slightly off the ground.

The Catch: Before your arms achieve full lockout with the bar overhead, bend the knees again to get underneath the bar & catch it.

With a push jerk you catch with your feet together. With a split jerk you catch with your feet apart.

The Recovery: Since you catch the weight with your knees slightly bent, finish the lift & recover by straightening the legs.

If you did a split jerk, part of the recovery is stepping your feet back together. codyapp.com

14

Barbell Lifts: Presses Bench Press

Overhead Press

1. Lay on a flat bench 2. Lower the barbell down to your chest, then back up.

1. Rack the barbell at your shoulders 2. Press the weight up & overhead 3. Achieve full arm lockout, then lower back down to the shoulders

Bench presses can also be done on an incline or decline bench

Push Press

Overhead presses can be done sitting or standing.

Good to know: What’s the difference between an overhead press & a push press?

The push press uses a dip in the knees to provide upward momentum for the press. The overhead press is strictly upper body, with no movement in the knees.

1. Rack the barbell at your shoulders 2. Initiate the movement with a slight dip in the knees 3. Straighten the legs & use the momentum to assist in simultaneously pressing the barbell overhead

codyapp.com

15

Barbell Lifts: Squats Back Squat

Front Squat

The barbell should rest across the back of your shoulders.

Rest the barbell on the “meaty� part of your shoulders in the front, stabilizing it with your grip.

For the back squat, there is the choice between low-bar and high-bar positions (pictured below).

Front squats require more torso stability than back squats.

Overhead Squat (OHS)

Hold the barbell overhead in full arm extension.

The overhead squat (OHS) requires a much wider grip, as well as more mobility & balance to pull off.

Note the different angles used in each squat variation Low-bar Back Squat

High-bar Back Squat

codyapp.com

Front Squat

16

Barbell Lifts: The Snatch Snatch

The Snatch is an Olympic lift, with four variations (pictured above). All variations use the following elements: The first pull: Pull from the ground or a low hang.

A squat or power snatch starts from the ground, while a hang squat or hang power snatch begins with the barbell in your hands, at a hang.

The extension: Use the hip drive for an explosive triple extension of the ankles, knees, & hips The second pull: Initiate the second pull with a powerful shrug of the shoulders up to the ears.

Then, pull with the arms, keeping elbows high and out to the side, with the bar close to the body.

The catch: Rapidly drop under the bar, locking the arms out.

A squat or hang squat snatch uses a full overhead squat for the catch. A power or hang power snatch only uses a slight dip in the knees.

The recovery: Stand up completely to complete the movement

codyapp.com

17

Barbell Lifts Thruster

Walking Lunges

1. Rack the barbell at your shoulders 2. Drop into a front squat 3. Drive the bar up & overhead as you stand back up

Barbell walking lunges can be done with the bar racked in front at the shoulders, across the back, or held overhead.

1. Choose your barbell position 2. Take a wide step forward & sink until your back knee brushes the ground 3. Push up using your front leg primarily 4. Take another step forward & repeat

codyapp.com

18

Other Signature CrossFit Moves Air Dyne This type of exercise bike works both the upper & lower body.

Dumbbell & Kettlebell Snatch

Resistance is created by a large fan in the front.

This means the faster you go, the more resistance is generated.

Air Dynes are primarily used for conditioning

Ball Slam

1. Raise the med ball overhead 2. Slam it down 3. Pick it up immediately from the rebound & repeat

One-armed snatches done with either a dumbbell or kettlebell.

1. Place the weight in-between your feet on the ground 2. Bend down to grip it 3. Explosively bring the weight up & overhead, keeping your elbow pointing out to the side View the previous section on Snatches for more technique & detail.

Farmer’s Walk

1. Hold a weight in each hand 2. Walk the designated distance without dropping them

codyapp.com

19

Other Signature CrossFit Moves Kettlebell Swing

Rowing Rowing is both a strengthening & conditioning exercise, composed of two basic parts: The Catch

1. Begin with the kettlebell on the ground, in-between your feet 2. Bend the knees to grip the handle 3. Initiate the swing by bringing it back through your legs

1. Seat is slid forward 2. Knees are bent 3. Arms are fully extended in front

4. Straighten the legs & use a hip thrust to swing the kettlebell up

The Drive

5. When the kettlebell is overhead in full lockout, allow it to swing back down 6. End by dropping into another squat as you let the kettlebell thread through your legs before repeating the movement

1. Push back on the pedals and straighten the legs 2. When legs are fully extended, lean back 3. Snap your arms in to your torso, bringing the elbows back & pulling the handle into your chest 4. Return to the Catch & repeat

codyapp.com

20

Other Signature CrossFit Moves Sled Pull

Wall Ball Shots

Pull a weighted sled for a designated distance.

A harness is usually needed for sled pulls

Sled Push

With a med ball: 1. Descend into a squat 2. On the upwards movement of the squat, heave the ball upwards at the wall 3. Catch the ball on rebound and drop directly into another squat Wall ball shots are usually done with a designated target or height

Push a weighted sled for a designated distance

codyapp.com

21

Benchmark Workouts: The Girls Other WODs

codyapp.com

22

Benchmark WODs: The Girls Name Angie

Amanda Annie

Barbara

Chelsea

Christine

Cindy

Diane Elizabeth Eva

Workout

In order, for time: 100 pull ups 100 push ups 100 sit ups 100 squats 3 rounds of 9-7-5 reps, for time: Muscle up Snatch Reps of 50-40-30-20-10, for time: Double unders Sit ups 5 rounds, for time: 20 pull ups 30 push ups 40 sit ups 50 squats EMOM for 30 min: 5 pull ups 10 push ups 15 squats 3 rounds, for time: 500 meter row 12 deadlifts 21 box jumps AMRAP in 20 min: 5 pull ups 10 push ups 15 squats 21-15-9 reps, for time: Deadlift Handstand push ups 21-15-9 reps, for time: Clean Ring dips 5 rounds, for time: Run 800 meters 30 Kettlebell swings 30 Pull ups

Name Fran

Grace Helen

Isabel Jackie

Karen Kelly

Lynne Linda

Mary

Nancy Nicole

codyapp.com

Workout

21-15-9 reps, for time: Thrusters Pull Ups For time: 30 Clean & Jerks 3 rounds, for time: 400 meter run 21 Kettlebell swings 12 Pull ups For time: 30 Snatches For time: 1000 meter row 50 Thrusters 30 pull ups For time: 150 Wall ball shots 5 rounds, for time: Run 400 meters 30 Box jumps 30 Wall ball shots 5 rounds, for max reps: AMRAP Bench press AMRAP Pull ups 10-9-8-7-6...1 reps, for time: Deadlift 1.5 your bodyweight Bench your bodyweight Clean 3/4 your bodyweight AMRAP in 20 min: 5 Handstand push ups 10 Pistol squats 15 Pull ups 5 rounds, for time: 400 meter run 15 overhead squats 400 meter run AMRAP Pull ups

23

Benchmark WODs: Other Name

Filthy Fifty

Workout

For time: 50 Box jumps (24”) 50 Jumping pull ups 50 Kettlebell swings (1 pood) 50 Walking lunges 50 Knees-to-elbows 50 Push press (45#) 50 Back extensions 50 Wall balls (20#) 50 Burpees 50 Double-unders CrossFit Total Find your 1 rep max (1RM) through 3 attempts each: Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 The Seven 7 rounds for time: 7 Handstand push ups 7 Thrusters (135# | 95#) 7 Knees-to-elbows 7 Deadlifts (245# | 175#) 7 Burpees 7 Kettlebell swings (2 pood) 7 Pull ups Nasty Girls 3 rounds for time: 50 Squats 7 Muscle ups 10 Hang power cleans (135# | 95#) Fight Gone 3 rounds: Bad 1 minute Wall balls (20#) 1 minute Sumo deadlift high pull (75#) 1 minute Box jump (20”) 1 minute Push press (75#) 1 minute Row Murph For time: 1 mile run 100 Pull ups 200 Push ups 300 Squats 1 mile run codyapp.com

24

Bacon Recipes!

Avocado-Bacon Egg Rolls Bacon Sweet Potato Muffins

codyapp.com

25

Bacon Recipes: Avocado-Bacon Egg Rolls Ingredients:

• 4 small avocados • Lime juice • Salt • 6-7 slices pepper jack cheese • 8-10 slices bacon, cooked • 8-10 egg roll wrappers • Water

Instructions: 1. In a large frying pan, heat about 2” of oil on medium heat 2. Slice avocados and drizzle with lime.

Sprinkle with salt as desired.

3. Place one egg roll wrapper on your work surface. Lay 1/2 of a slice of cheese in the middle. Lay 1 slice of avocado on top of cheese, and then one slice of bacon, broken in half. Finish with another slice of avocado.

4. Fold the part of the wrapper pointing towards you over the stack of avocado and bacon. Fold the left and right corners over the middle and roll up egg roll nearly all the way. Be sure to fold tightly with no openings for ingredients to fall or leak out. With finger tip, dab a bit of water on the remaining corner at the top and then seal this corner onto the egg roll to close it.

5. Repeat steps until all of your ingredients and wrappers have been used. Carefully place a few egg rolls into your hot oil and cook, turning them over once until golden brown on each side. Remove from oil and allow to drain and cool on a plate lined with paper towels. Serve whole or cut in half at an angle.

Recipe from LilLuna.com codyapp.com

26

Bacon Recipes: Bacon Sweet Potato Muffins Ingredients:

Makes (4 muffins) • 6 slices of bacon • 1 large sweet potato • 1 egg • 1.5 tsp minced dried onion • 1 bunch chives • 1 tsp coconut oil • Sea salt to taste

Instructions:

1. Preheat oven to 400 degrees 2. Grate the sweet potato and combine with the egg, mixing thoroughly.

3. Grease the muffin tray with coconut oil. Lay a slice of bacon inside each cup to form a cup-shaped lining.

4. Fill the bacon cup with the grated potato mix and sprinkle with the minced dried onion. Add sea salt to taste.

5. Bake for 45 minutes.

Recipe from RobbWolf.com codyapp.com

27

Photo Credits Cover photo: Foundation CrossFit Media, foundationcrossfit.com Box jump: http://www.womenshealthmag.com/fitness/hardest-workout Burpee: http://www.menshealth.co.uk/lose-weight/burn-fat/bodyweight-circuit Dip: http://www.amazon.com/Ultimate-Body-Press-Dip-Stand/dp/B000ICHPIK Knees to elbows: http://www.racerxvt.com/article/top-three-core-exercises-for-motocross Muscle up: http://chrissalvato.com/2013/09/beginners-guide-to-gymnastics/ False grip: http://chadwaterbury.com/how-to-do-a-false-grip-pull-up/ Pull up: http://www.leanitup.com/wotm-012013-the-new-year-new-you-in-2013-workout-split/ HSPU: http://www.crossfit.ie/events/handstand-push-up-workshop-9/ Russian & Spanish wrap: http://if-fit.com/conquering-the-rope-climb/ Pistol squat: http://www.fitbie.com/exercise/pistol-squat-women Split squat: http://www.self.com/blogs/flash/2013/08/want-it-now-bodycon-dresses.html Sit up: http://sassyfitgirl.com/situps GHD sit up: http://crossfitmozomo.com/2013/08/romanian-deadlift-day/ Toes to bar: http://www.liftingrevolution.com/abdominal-exercises-for-women-that-should-be-workout-staples/ V-Up: http://www.leanitup.com/workout-plans-the-10-minute-power-wake-up-workout-circuit/ Deadlift: http://www.menshealth.com/mhlists/bigger-muscles/barbell-deadlift.php Grip: http://www.free-workout-plans-for-busy-people.com/deadlift-form.html Sumo deadlift: http://idrankthecfkoolaid.com/2012/06/21/sumo-summer/ Hook grip: http://board.crossfit.com/showthread.php?t=71122 Bench press: http://www.homeexercise.co/power-lifting/204/ Overhead press: http://www.muscleandperformancemag.com/training/2009/9/wide-appeal Push press: http://www.menshealth.com/mhlists/The_Best_New_Exercises/Barbell_Push_Press.php Thrusters: http://julielohre.com/portfolio/get-sexy-glutes-delts/ Walking lunges: http://martamontenegro.com/2012/01/boost-the-stress-hormone-to-burn-fat/ Air dyne: http://www.bodybasics.com/products/exercise-bikes/schwinn/schwinn-airdyne-ad6-exercise-bike Ball slam: http://nicktumminello.com/2012/12/medicine-ball-slams-why-theyre-overrated-2-better-exercises/ Dumbbell snatch: http://nz.lifestyle.yahoo.com/mens-health/fitness/galleries/photo/-/17855655/the28-day-fat-torch/17855676/ Wall ball: http://dsfitnesscenter.com/Glossary.html KB swing: http://mobility-rx.blogspot.com/2013/02/kettlebell-swings.html Sled pull: http://mobility-rx.blogspot.com/2013/02/kettlebell-swings.html Sled push: http://www.crossfitcapecod.com/2012/11/saturday_16.html Avocado-bacon egg roll: http://lilluna.com/avocado-bacon-egg-rolls/ Bacon muffins: http://robbwolf.com/2013/11/14/paleo-restaurant-and-bacon-sweet-potato-muffins-recipe/

codyapp.com

28

Take your workouts to the next level Check out our video-based fitness plans at codyapp.com