If you are new to CrossFit, you will notice a lot of words and acronyms that you may not know. CrossFit has its own unique terminology that reflects the specific exercises, movements, and concepts associated with this fitness regimen.
Here are some common CrossFit terms:
WOD : Stands for “Workout of the Day.” This is the daily set of exercises and activities prescribed by CrossFit trainers.
AMRAP : “As Many Rounds (or Reps) As Possible.” In a given time frame, perform as many rounds or repetitions of a set of exercises as you can.
Repetition (REP) : “A single completed movement as prescribed by CrossFit standards. Shortened to rep across the board.”
Benchmark : “Workouts that serve to measure and track your performance and improvements through repeated, irregular, appearances in your training.”
Hero Workout : “Workouts that have been created in honor of a service member who made the ultimate sacrifice.”
Set : “A set is a given number of number of reps. For example. 4 sets of 12 reps, which would be shown as 4×12 means do 12 reps 4 times and rest in between.”
PX : “Performance. Wanting a competitive edge in CrossFit or some other sport.”
FX : “Fitness. Wanting to kick butt into their 90’s. Looking to get the best workout possible without hitting roadblocks.”
LX : “Life. Looking to get back into the swing of working out, new to working out and/or CrossFit. For people just wanting to come in and move for that day.”
For Time : “You complete a certain amount of work, no matter how long it takes (perhaps subject to a time cap).”
EMOM : “Every Minute on the Minute.” Perform a set number of reps of an exercise at the beginning of every minute, resting for the remainder of the minute
Double-Unders : Jumping rope where the rope passes under the feet twice with each jump.
GHD : “GHD stands for Glute Hamstring Developer. It’s a device that facilitates posterior chain exercises like hip extensions, sit-ups or back extensions.”
Kipping : A technique used in certain gymnastic and bodyweight movements, like pull-ups and toes-to-bar, involving a dynamic hip movement to generate momentum.
Strict : “Strict is essentially the opposite of Kip. It means you aren’t allowed to use your body’s momentum to help you with a lift or movement.”
PR : “Personal Record.” Achieving your best performance in a particular exercise or workout.
Scale / Scaled : “The key to successful workouts is that ALL workouts can be scaled in an effort to make the workout challenging to each athlete based on their own ability.”
Score : “Your score may be a time, a weight or rounds and reps. Get it in SugarWOD and make sure you beat your score next time around.”
Chipper : A workout with a large number of different movements or exercises, often performed in sequence.
Tabata : A high-intensity interval training (HIIT) workout involving 20 seconds of intense effort followed by 10 seconds of rest, repeated for four minutes.
Muscle-Up : A gymnastic movement that combines a pull-up and a dip, transitioning from hanging below the rings or bar to supporting yourself above them.
Snatch : A weightlifting movement where the barbell is lifted from the ground to overhead in one fluid motion.
Clean and Jerk : A two-part weightlifting movement involving lifting the barbell to the shoulders (clean) and then from the shoulders to overhead (jerk).
Cluster : “A barbell movement that involves a squat clean into a thruster. Each repetition starts from the ground.”
Gymnastics : “Described as a set of exercises that display your ability in physical agility and coordination. CrossFit uses many gymnastic movements; an example would be the Muscle Up.”
Hand Release : “A push-up variation where you must release your hands from the ground as your chest and hips touch. You then place your hands back down and complete the rep.”
Hook Grip : “The hook grip is a method of gripping the barbell. You will grip your thumb between the bar and your fingers.”
Buy In : “A workout with a “buy in” will have exercises that are completed prior to the workout itself but will be included in your time/score.”
Cash out : “A workout with a “cash out” will have exercises that are completed after the workout itself but will be included in your time/score.”
Mobility : “Your mobility will affect your ability to carry out many of the CrossFit fundamental movements efficiently. Consistent stretching and range of motion work are necessary to increase your body’s mobility.”
PVC Pipe : “The PVC pipe is a near weightless object (similar dimensions to that of a barbell, so very relevant) that is perfect for drilling good technique before advancing onto a weighted barbell. It is also a great tool for stretching.”
Unbroken : “Perform the entire rep count without pausing between reps, dropping the bar or letting go of the rings.”
Range of Motion (ROM) : “This term relates to “a measurement of movement around a joint”. We are talking about flexion and extension. Unlocking the movement in your ankles can help with your squat positioning. Good shoulder mobility will make that jerk feel comfortable. This takes time and consistency but the benefits are endless.”
These terms are just the tip of the iceberg in the CrossFit lexicon, and understanding them can help you navigate CrossFit workouts and discussions more effectively. If you have any questions about any other terms you hear in the gym, please feel free to ask a coach.