CrossFit L2 key terms

A training philosophy that combines constantly varied functional movements performed at high intensity, with measurable, observable, and repeatable results, to develop broad general physical fitness.

Movements that are mechanically sound, compound, and mimic real-life actions, such as squatting, pressing, and pulling, using multiple joints and muscle groups.

The degree of effort relative to one's capacity, often measured by power output (force times distance divided by time); it is the independent variable most associated with fitness results.

The deliberate change in exercises, loads, rep schemes, time domains, and modalities to avoid adaptation plateaus and build broad fitness.

The duration of a workout, typically categorized as short (under 5 minutes), moderate (5-15 minutes), or long (over 15 minutes), which influences the energy system stressed.

The three metabolic pathways-phosphagen, glycolytic, and oxidative-that supply ATP for muscle contraction, each dominant at different intensities and durations.

The proper setup and execution of a movement, emphasizing safe and effective positions before adding speed or load.

The ability to repeat proper mechanics across multiple repetitions and under fatigue, forming the bridge between mechanics and intensity.

Training at or near the lactate threshold, where intensity is high but sustainable for a limited time, improving the body's ability to clear waste products.

Adjusting a workout's load, volume, or movements to match an athlete's current capacity while preserving the intended stimulus.

The intended physiological and psychological effect of a workout, such as improving power or endurance, which scaling should maintain.

A change to a movement or workout, such as substituting a ring row for a pull-up, to allow an athlete to perform the work safely and effectively.

Replacing one exercise with another that targets similar muscle groups or energy systems, often used when equipment is unavailable or an athlete has an injury.

Reducing or increasing the weight used in a workout to match an athlete's strength level while still challenging them appropriately.

Adjusting the number of repetitions, rounds, or sets to make a workout more or less challenging while preserving the intended intensity.

The full movement of a joint from flexion to extension; in CrossFit, achieving full ROM is required for a repetition to count.

The specific criteria for a movement's execution, including start and end positions, that determine whether a repetition is valid.

Key technical elements of a movement (e.g., for the squat: weight in heels, knees out, full depth) that coaches use to teach and correct technique.

A deviation from proper mechanics that reduces efficiency or increases injury risk, which a coach identifies and corrects.

A cue, demonstration, or physical adjustment used by a coach to fix a fault and restore proper mechanics.

Verbal, visual, or tactile instructions given by a coach to prompt a desired movement or position, often short and action-oriented.

A coach's visual display of a movement or segment, showing proper mechanics and helping athletes learn through observation.

The planned sequence of a group session, typically including warm-up, skill or strength work, workout, and cool-down, designed to optimize learning and performance.

The initial phase of a class that raises heart rate, mobilizes joints, and prepares athletes physically and mentally for the workout.

The final phase of a class that lowers heart rate, promotes recovery, and addresses mobility or flexibility.

The overall perception and engagement of participants in a class, influenced by coaching, community, and workout design.

The social environment of a CrossFit gym that fosters support, accountability, and motivation among athletes.

The practice of making all athletes feel welcome and capable, regardless of skill level, through appropriate scaling and encouragement.

The priority of preventing injury through proper mechanics, appropriate scaling, equipment checks, and attentive coaching.

A coach's ability to command attention, communicate clearly, and maintain a professional yet approachable demeanor.

The process of evaluating an athlete's fitness level, movement quality, and needs to inform scaling and programming decisions.

An initial measurement of performance or capacity used to track progress and guide future training decisions.

A standardized workout (e.g., "Fran", "Murph") used repeatedly to measure and compare fitness improvements over time.

The gradual increase in training difficulty, volume, or intensity over time to drive continued adaptation.

A step back to an easier variation of a movement or workout to rebuild proper mechanics or confidence before progressing again.