Understanding CrossFit Lingo: Common Terms and Their Meanings
Your A to Z glossary of CrossFit terminology
If you're new to CrossFit, the language used in classes and conversations can seem like a foreign tongue. CrossFit has its own unique terminology, which can be both exciting and a bit overwhelming for newcomers. This guide will help demystify CrossFit lingo, making it easier for you to understand and get acclimated to the community. By the end of this post, you'll be well-versed in the most popular CrossFit terms and ready to join the conversation at your local box.
CrossFit Lingo: A Glossary of Popular Terms
A
AMRAP — Stands for "As Many Rounds (or Reps) As Possible." A workout where you perform a sequence of exercises as many times as you can within a set time limit. For example, "AMRAP in 20 minutes of 5 pull-ups, 10 push-ups, and 15 squats."
Air Squat — A basic squat performed without any added weight, using only your body weight. A fundamental movement in CrossFit focusing on proper form and technique.
B
Box — The CrossFit term for a gym. Unlike traditional gyms, CrossFit boxes are often more minimalistic, focusing on functional training equipment rather than machines.
Burpee — A full-body exercise combining a squat, plank, push-up, and jump. A staple in many CrossFit workouts due to its effectiveness in building strength and cardiovascular endurance.
C
Chipper — A type of workout that includes a series of different exercises, usually with a high number of repetitions. Participants "chip away" at the reps, moving from one exercise to the next.
Clean and Jerk — A complex Olympic weightlifting movement where the barbell is lifted from the ground to the shoulders (clean) and then from the shoulders to overhead (jerk).
D
Double-Unders (DUs) — A jump rope exercise where the rope passes under your feet twice for each jump. A challenging move requiring coordination and endurance.
Deadlift — A fundamental weightlifting exercise where a loaded barbell is lifted off the ground to hip level, engaging multiple muscle groups.
E
EMOM — Stands for "Every Minute On the Minute." This workout format requires you to perform a specific number of reps at the start of every minute, resting for the remainder of the minute.
F
Front Squat — A squat variation where the barbell is held across the front of the shoulders, engaging the core and quads more than a traditional back squat.
Fran — One of the most famous CrossFit benchmark workouts, consisting of 21-15-9 reps of thrusters and pull-ups.
G
GHD — Stands for "Glute-Ham Developer." Equipment used for exercises targeting the glutes, hamstrings, and core, such as GHD sit-ups and back extensions.
H
Handstand Push-Up (HSPU) — A challenging bodyweight exercise where you perform a push-up in a handstand position against a wall.
Hero WOD — Workouts named in honor of fallen military personnel, law enforcement officers, and first responders. These workouts are typically longer and more challenging.
K
Kipping — A technique used to generate momentum for movements like pull-ups and handstand push-ups. It involves using the hips to create a swinging motion.
KB — Short for "Kettlebell." A cast-iron or steel weight used for exercises such as kettlebell swings, snatches, and Turkish get-ups.
M
Metcon — Short for "Metabolic Conditioning." Workouts designed to improve the efficiency of the body's energy systems, typically including high-intensity exercises performed in rapid succession.
Murph — A Hero WOD named after Navy Lieutenant Michael Murphy. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run, often performed with a weighted vest.
O
Overhead Squat (OHS) — A squat variation where the barbell is held overhead with arms fully extended, requiring stability, balance, and mobility.
P
PR — Stands for "Personal Record." Achieving your best performance in a specific exercise or workout.
Pistol Squat — A single-leg squat that requires strength, balance, and mobility.
R
Rep — Short for "repetition." A single complete movement of an exercise.
RFT — Stands for "Rounds For Time." Complete a set number of rounds of a series of exercises as quickly as possible.
S
Snatch — An Olympic weightlifting movement where the barbell is lifted from the ground to overhead in one continuous motion.
Scaled — A modified version of a workout or exercise to suit the ability level of the athlete. Scaling can involve reducing the weight, adjusting the movement, or changing the number of reps.
T
Tabata — A HIIT protocol involving 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).
Thruster — A combination of a front squat and an overhead press performed as one continuous movement.
W
WOD — Stands for "Workout of the Day." The prescribed workout that all members of a CrossFit box perform on a given day.
Wall Ball — An exercise where a medicine ball is thrown at a target on the wall, caught, and then immediately squatted with before repeating the throw.
Y
Yoke — A piece of equipment used in strongman-style workouts, consisting of a frame with a crossbar loaded with weight that the athlete carries on their shoulders.
Z
Zone Diet — A popular nutritional plan followed by many CrossFit athletes. It focuses on a balanced intake of macronutrients to optimize performance and health.
Understanding the CrossFit Culture
Beyond the terminology, CrossFit has a unique culture that emphasizes community, support, and personal growth.
Community — One of the most significant aspects of CrossFit is its strong sense of community. Members of a CrossFit box often form close-knit groups providing support, motivation, and camaraderie. Whether you're celebrating a PR or struggling through a tough WOD, the CrossFit community is there to cheer you on.
Competition — While CrossFit is a personal journey, there is also a competitive element. Many workouts are timed or scored, allowing athletes to compete against themselves and others.
Commitment to Growth — CrossFit encourages continuous learning and improvement. Whether it's mastering a new skill, improving technique, or achieving a new PR, there is always room to grow.
Why Understanding The CrossFit Lingo Matters
- Improved Communication: Knowing the lingo allows you to understand workout instructions and communicate effectively with coaches and fellow athletes.
- Enhanced Experience: Familiarity with CrossFit terms helps you feel more comfortable and confident in your workouts.
- Safety: Understanding the terminology ensures that you can follow workout instructions correctly, reducing the risk of injury.
Now that you're equipped with a better understanding of CrossFit lingo, you're ready to dive in with confidence. At Lanier Strength & Conditioning, we welcome newcomers with open arms.