Crossfit: O Esporte do Momento

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CROSSFIT 4ºESO 
 IES EL CARRASCAL 
What is it? 
 It is a sport which popularity has 
increased in the last years 
 It combines functional movements 
performed during a high intensity 
workout 
 It combines skills of differents sports as 
gymnastics or weight-lifting 
 This sport is practised in a box where 
you do your diary WOD (Wourkout of 
the day) 
BOX 
MATERIALS 
 Medicine 
balls 
 
 Wheights 
 
 Dumbells 
 
 Kettlebell 
 
 Wall bars 
VOCABULARY 
 WOD - Workout Of the Day 
 EMOM - Every Minute On the Minute 
 AMRAP - As Many Rounds/Reps As Possible 
 DOMS - Delayed Onset Muscle Soreness 
 FT - For Time 
 BB - Barbell 
 BFSU - Butterfly Sit-ups 
 Box - CrossFit Gym 
 HIIT - High Intensity Interval Training 
 Metcon - Metabolic Conditioning. High Intensity workout. 
 OHS - Overhead Squat 
 
VOCABULARY 
 RFT - Rounds For Time 
 RX - as Prescribed 
 Scale - to Lower or Reduce the prescribed weight, time, or distance requirements in 
order to match an athlete's abilities 
 Tabata - short bursts of high intensity interval training interspersed with short 
periods of rest - Executed as :20 seconds of work, :10 seconds of rest, for 4 
minutes 
 T2B - Toes to Bar 
 BW - Body Weight 
 C&J - Clean and Jerk 
 FS - Front Squat 
 BS - Back Squat 
 KB - Kettlebell 
 DL - Deadlfit 
 PU - Pull-up 
 HSPU - Handstand Push-Up 
 HRPU - Hand Release Push-up 
 
WOD (Workout Of the Day) 
 It is usually divided in 
four different parts: 
 -Warm up 
 -Skill: to improve the 
performance 
 -Metcom: metabolic 
training using different 
joints at the same time 
 -Cool down: stretching 
exercises 
SKILL 
 It consists of performing 
olympic movements 
 Deadlift and squat are the 
basic movement patterns 
 Gluteus and the harmstrings 
are the target of the 
movement 
 
 Line up your back!!! 
 
 
 
SKILL 
 Hip Hinge: this 
exercise is the one 
whic can help us to 
improve our skill 
related to deadlift 
 A wooden bar is a 
tool that helps to 
keep the back lined-
up 
SKILL 
 Squats must be performed with 
the hells on the floor 
 You must be looking at the front, 
not at the floor 
 Quadriceps and gluteus are 
the targets 
 
 Line up your back!! 
 
SKILL 
 Snatch: Olympic movement (weight-lifting) 
SKILL 
 Clean: olympic movements (weight-lifting) 
METCON (Metabolic Conditioning) 
 It is a part of the WOD, where the main goal is to 
perform different workouts using high intensity 
movements during a short period of time 
 The resting period is short 
 In this part, another goal is to increase the 
metabolic consume, spending a big amount of 
calories 
TABATA 
 The workout is short 
(20 seconds) but the 
restime time, too (10 
second) 
 The intensity is very 
high 
 It lasts around 10 
minutes 
METCON 
GILLENS WINGATE 
 1 minute series, 
 90% of the maximum heart 
rate 
 1 minute resting between 
series 
 4-6 series of 30 seconds 
 Maximum intensity 100% 
 4 minute resting time 
between series