TERMINOLOGY- COURTESY OF CROSSFIT NZ
Your first month at Quattro might feel a little overwhelming. It’s not just learning how to move more efficiently, and working pretty darn hard, but there is also all the terminology!! Thrusters, WOD’s, AMRAP, kipping, kettlebells, metcon and monostructural activity………your brain is probably just as sore as your muscles….. So here’s a handy glossary of terms that you can refer back to when confused. This will become a Resource Page under the News and Workouts tab, and we’ll keep adding to it overtime and linking demo videos, to ensure it’s up to date.
BB – Barbell
DB – Dumbbell
KB – Kettlebell
SB – Slam Ball
MB – Medicine Ball
EXERCISE ACRONYMS AND TERMINOLOGY
SU – Aka Single Under is the most basic variation of a skipping where the rope completes a single revolution for every jump the athlete makes.
DU – Aka Double Under is a skipping variation where the rope completes two revolutions for every jump the athlete makes.
Wall Balls – This exercise is performed with a medicine ball where the athlete squat and throw the ball to a target against the wall.
G2OH – Aka Ground To Overhead. This can be performed with a BB, DB or Slam Balls
S2OH – Shoulder To Overhead. This can be performed with a BB, DB or KB
DB Row – Hold two DBs in a plank position, and alternate pulling a DB to the lower chest.
Renegade Row - Hold two DB’s in a plank position and perform a pushup, followed by two DB Rows.
TGU - Turkish Get Up. Usually performed with a KB, start from lying, to standing, to lying again, while keeping the KB overhead with a locked out arm.
C2B – Chest to Bar Pullup. An increased ROM pull up where the chest touches the bar at the top.
EMOM/EM – Every Minute On the Minute, or Every Minute. Perform the prescribed number of reps every minute for the prescribed number of minutes or sets.
WARMUP AND COOLDOWN TERMINOLOGY
Wall Squat - a drill to improve your squat/snatch position
Divebomber - a pushup variation that challenges your shoulder, thoracic spine and hip mobility as well.
Dislocations/Shoulder Rolls - a great warmup for overhead barbell work, using a broomstick.
Goblet Squats - great squat therapy for the beginner, and a good test of midline too.
Band Pullaparts - These should be a daily part of your training routine, for strong, stable, healthy shoulders.
LAX – lacrosse ball. Innocent looking spherical instruments of torture, used to self massage your grody soft tissues.
WOD – Workout Of the Day
FIT WOD – The FIT WOD is “classic CrossFit” containing a balanced blend of strength and cardiovascular elements perfect for the majority of athletes looking to improve their strength, fitness and body composition all at once. This is the program that most athletes will perform most of the time. All WODs are designed to be fun, effective and engaging. NOTE – CF, SWOL and SPORT WODs can be mixed and matched based on your needs. Most of my higher levels competitive athletes do a blend of all three styles based on how they’re feeling (energy levels and mental drive/ focus).
SWOL WOD – SWOL stands for getting swollen a.k.a. strong. This is for my athlete who needs to prioritize gaining strength in order to become a better CrossFitter who can perform at a higher level. SWOL WODs are suitable for both men and women and I recommend that all Quattro athletes perform SWOL programming at some stage to continue their progression. This style of programming is also perfect when you’re feeling a little sluggish but still want to spend your hour being productive and becoming a better CrossFitter. NOTE – CF, SWOL and SPORT WODs can be mixed and matched based on your needs. Most of my higher levels competitive athletes do a blend of all three styles based on how they’re feeling (energy levels and mental drive/ focus).
SPORT WOD – This is for Quattro athletes who are wishing to compete in CrossFit (whether that be just for funzies in a local inter-gym comp or at the higher level of competition). The WOD’s performed are more technical and require higher levels of skill and flexibility (competitive athletes must not only be strong but bendy too). Athletes will also be required to perform stuff which can “bang you up” and which most athletes will not find fun. NOTE – CF, SWOL and SPORT WODs can be mixed and matched based on your needs. Most of my higher levels competitive athletes do a blend of all three styles based on how they’re feeling (energy levels and mental drive/ focus).
AMRAP – As Many Rounds or Reps As Possible
RFT – Rounds For Time i.e. how long does it take you to complete the designated amount of rounds of the prescribed exercises.
PR – Personal Record, ie. your best ever effort on a given exercise.
PB – Personal Best. The same as PR.
Rx/As Rx’d – Prescribed/As Prescribed. Completing a workout with the designated exercises, weights and reps.
Kip – Dynamic extension of the hips. Used to assist the arms with high rep pullups.
Butterfly – A pullup variation which uses a fast cyclical kip style.
Deadhang/strict – No assistance from kipping allowed, as in deadhang pullups, or strict handstand pushups.
TnG – Tap and Go. Non stop reps, with no resting of the weight on the ground. Unbroken is a term also used here.
ROM – Range of Motion. The distance a joint is moved through an exercise, we are generally looking for the largest possible ROM that can be safely performed, in order to maximise work rate and results.
RM – Repetition Maximum. The most you can lift for a designated number of reps, eg. 5RM is the weight you can lift 5 times.
OLYMPIC LIFT TERMINOLOGY
Snatch – An olympic lift where the Barbell moves from the Ground to Overhead in a single smooth motion. This lift can be performed catching the Barbell deep in the squat aka Squat Snatch or in a partial squat aka Power Snatch or without any squat whatsoever aka a Muscle Snatch
Clean - An olympic lift where the Barbell moves from the ground to the Shoulders in a single smooth motion. This lift can be performed catching the Barbell deep in the squat aka Squat Clean or in a partial squat aka Power Clean or without any squat whatsoever aka a Muscle Clean
Jerk – An olympic lift where the Barbell moves from the Shoulders to Overhead in a single smooth motion. This lift can be performed catching the Barbell in a split stance aka Split Jerk or in a partial squat aka Power Jerk or Push Jerk
Hang – The Snatch and Clean are executed with the Barbell at rest on the floor before the lift begins. Hang refers to the Barbell starting off the floor with the lifter initiating the lift at a set e.g. above the knees as seen here in a Hang Squat Clean
Check out this cool exercise chart below. The colour bar indicates the particular named lift.