Squatting

Squatting foundation from which all movements stem from. Must read article:

Squatting Hierarchy:

Air Squat
Back Squat
Front Squat
Overhead Squat

Gymnastic Movements:

Those that establish functional capacity for body control and range of motion. These exercises include any functional movement executed using bodyweight alone. We concentrate on the following:

Push-ups
Handstand push-up
Handstand push-up (scaled)
Toes-to-bar
Squats
Lunges
Box jumps
Burpees
Abmat Sit-ups
Rope climbs
Jump roping (singles and double-unders)
Gymnastic Pulling Movements Hierarchy:
Ring row
Band assisted pull-up
Kipping pull-up
Butterfly pull-up
Chest to bar pull-up (kipping > butterfly)
Ring / bar muscle-up
When pull-ups, chest to bar pull-ups or muscle-ups are programmed in a workout and you are unable to perform them, go to the next movement you are able to perform in the gymnastic pulling movement hierarchy. (Unless otherwise specified by the coach)

Weightlifting Movements:

Develop the ability to control external objects and produce power. These exercises include any functional movement executed using an external load. We concentrate on the following:

Olympic Lifts
Snatch
Clean
Clean and Jerk
Power lifts
Back Squats
Deadlifts
Bench press

Additional Barbell Movements
Shoulder press
Push Press
Push jerk
Front Squat
Overhead squat
Thruster
Kettlebell swings
Wall Ball

Mono-Structural Movements:

Mono-structural movements build capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways. These include rowing, running, biking, swimming. In CrossFit, we typically perform these exercises over short distances and brief times in order to keep the intensity high and promote speed training. However, we are no strangers to performing mono-structural movements for increased distance and time in order to target the cardiorespiratory system and promote endurance and stamina. We even carry dumbbells, kettlebells, medicine balls, yokes, sandbags, or wear a weighted vest while running to promote balance and coordination, and because it’s just harder!

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Acronyms:

E.M.O.M.
Every Minute On the Minute you will perform a set number of reps of an exercise. Once the reps are complete, you will have the time remains in that minute to rest. This will continue until the specified workout time ends.

A.M.R.A.P.
As Many Reps As Possible. In this type of conditioning workout there will only be one round written and set amount of time to complete as many rounds and reps as possible. Example:
“Cindy”
A.M.R.A.P. 20 min.
5 pull-ups
10 pushups
15 squats
score= 15 full rounds + 12 reps (12 reps= 5 pull-ups + 7 pushups)