FIRST 30 · MOVEMENT LIBRARY
Jumps, rope and equipment: decode the rest of the workout.
Box jumps, double-unders, wall balls and burpees appear on many boards. We group jumps, travel and equipment tasks here for easy reference. This is RETO’s practical navigation system, not an official classification: some tasks also fit gymnastics or weightlifting.
Before looking up a movement
A number does not explain the whole task
Identify movement, unit, variation and pacing objective. Numbers may describe repetitions, metres or machine calories. Box height and ball weight also change the task. Your coach adapts your version; the athlete beside you is not your equipment prescription.
Scaling is not a fixed conversion formula
Replacing double-unders with single-unders does not always require doubling or tripling repetitions. Step-ups do not automatically match jump duration. The workout objective and your repeatable capacity guide volume and alternatives.
A repetition versus a repetition per side
Alternating means switching sides in sequence. Per side or each arm/leg specifies work for each side. Ten total lunges differs from ten per leg. The board or briefing establishes the count; record the version you actually performed.
Machine calories are a workout unit
Machine calories organize the workout task. They are not food you have “earned” or a universal conversion between devices. Different durations and machines do not become equivalent because the display uses the same unit.
Learn to finish under control
Landing matters as much as take-off; returning equipment matters as much as lifting it. Follow the coaching setup, leave appropriate space and finish under control. Repetition count does not compensate for losing control of equipment.
Find your movement
- Box jump
- Box jump-over / Box step-up
- Single-under · SU
- Double-under · DU
- Burpee
- Wall-ball shot
- Kettlebell swing · KB swing
- Dumbbell snatch · DB snatch
- Lunge / Walking lunge
- Farmer carry
- Row / Bike / Ski
- Shuttle run / Run
01
Box jump
A jump from the floor onto a box. Identify the prescribed height and finishing position.
What to distinguish
Notice a stable landing and controlled descent. Lower height or step-ups may be used; rebound jumps are not required.
02
Box jump-over / Box step-up
Jump-over travels to the other side of the box. A step-up ascends with steps rather than a jumping take-off.
What to distinguish
Do not assume every jump-over requires standing tall on top; follow the day’s standard. Step-based options have their own rhythm and counting rules.
03
Single-under · SU
The rope passes under the feet once per jump.
What to distinguish
Coordinate rope and jump rather than continually raising the knees. A time-based practice task may help beginners.
04
Double-under · DU
The rope passes under the feet twice during one jump, not once over two jumps.
What to distinguish
Recognizing the rhythm does not mean mastering it immediately. Attempts or alternatives can be adjusted to preserve the workout’s intent.
05
Burpee
A movement combining descent to the floor and standing back up, with a finish defined by the variation.
What to distinguish
Bar-facing, lateral and box jump-over add direction or obstacles. Steps or elevated support may be appropriate adaptations.
06
Wall-ball shot
A medicine-ball squat followed by a throw to a wall target.
What to distinguish
Ball weight and target height are separate variables. Adjusting weight alone may not be enough.
07
Kettlebell swing · KB swing
A kettlebell swing is driven mainly by hip action; variations change its finishing height.
What to distinguish
Russian and American versions finish at different heights. Do not force a higher finish by pulling with the arms.
08
Dumbbell snatch · DB snatch
One dumbbell travels from the floor to overhead with one arm, according to the prescribed variation.
What to distinguish
Alternating identifies side changes; the allowed hand-change point depends on the instructions. Learn the path before rushing transitions.
09
Lunge / Walking lunge
A lunge may stay in place; a walking lunge travels forward. Either may be loaded or unloaded.
What to distinguish
Identify total steps, per-leg steps or distance. Side, front-rack and overhead loading positions differ.
10
Farmer carry
A carry with loads at the sides. A one-sided version may be called a suitcase carry.
What to distinguish
Walking under control is part of the task; speed and swinging the equipment are not the objective.
11
Row / Bike / Ski
Rowing, cycling and ski ergometers may prescribe time, distance or calories.
What to distinguish
Do not invent conversions between machines. Adjust setup and technique with your coach; more resistance is not automatically better.
12
Shuttle run / Run
Run means running; a shuttle run adds repeated travel between marked lines.
What to distinguish
Clarify whether a repetition is one length or an out-and-back. Turns, distance and pace change the task.
Keep exploring
Videos and scope
Original explanatory copy by RETO. Selected CrossFit demonstrations link to the originals; no videos were downloaded or edited. The official library offers additional clips. These guides organize names for learning and reference; they do not prescribe loads or certify technique. Competition standards should be checked for each event.