CrossFit has a unique language of its own, filled with acronyms and slang that can be confusing for newcomers. Here’s a handy guide to help you navigate the CrossFit lingo and feel more at home in the box (CrossFit gym).
WOD (Workout of the Day) Every day in CrossFit, a new workout is prescribed, known as the WOD. This could be anything from a series of lifts to a gruelling cardio session.
AMRAP (As Many Rounds/Reps As Possible) In an AMRAP workout, you aim to complete as many rounds or repetitions of a particular set of exercises within a given time frame. For example, an AMRAP 20 means you’ll perform as many rounds as possible in 20 minutes.
EMOM (Every Minute on the Minute) An EMOM workout involves performing a specific exercise at the start of every minute for a set period. If you finish the exercise before the minute is up, you rest until the next minute begins.
RX (As Prescribed) When a workout is performed RX, it means you’re doing it exactly as it was prescribed, with no modifications to the weights or movements.
Scaled Scaled workouts are modified versions of the RX workouts to accommodate different fitness levels or abilities. This might involve using lighter weights or different movements.
Box The CrossFit gym is often referred to as a “box” because it’s typically a no-frills space filled with essential equipment rather than the elaborate setups seen in traditional gyms.
PR (Personal Record) Setting a PR means achieving your best performance in a particular exercise or workout, whether it’s lifting a heavier weight or completing a WOD faster than before.
T2B (Toes to Bar) A movement where you hang from a pull-up bar and lift your toes up to touch the bar.
HSPU (Handstand Push-Up) Performing a push-up while in a handstand position, with your feet against a wall for support.
DU (Double Under) A jump rope movement where the rope passes under your feet twice for each jump.
MetCon (Metabolic Conditioning) Workouts designed to improve your stamina and endurance. They usually involve a mix of high-intensity cardio and strength exercises.
Hero WODs Special workouts named after fallen heroes, designed to be particularly challenging. They honor the sacrifices of military personnel, firefighters, and police officers.
Murph One of the most famous Hero WODs, consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run, sometimes performed with a weighted vest.
Box Jumps A plyometric exercise where you jump onto and off of a sturdy box or platform.
Kipping A technique used to generate momentum for movements like pull-ups and muscle-ups, making them more efficient.
AFAP (As Fast As Possible) A directive to complete the workout as quickly as you can, pushing your limits while maintaining proper form.
BW (Bodyweight) Exercises or movements performed using your own body weight as resistance, such as push-ups or air squats.
C&J (Clean and Jerk) A two-part Olympic lift where the weight is first lifted to the shoulders (clean) and then overhead (jerk).
FS (Front Squat) A squat variation where the barbell is held on the front of the shoulders, challenging your core and upper body stability.
GHD (Glute-Ham Developer) A piece of equipment used for exercises that target the glutes, hamstrings, and core, such as GHD sit-ups or back extensions.
HSW (Handstand Walk) A basic gymnastics skill where you walk upside down on your hands.
KB (Kettlebell) A versatile piece of equipment resembling a cannonball with a handle, used for a variety of exercises like swings, snatches, and Turkish get-ups.
KBS (Kettlebell Swing) An exercise where you swing a kettlebell from between your legs to overhead or chest height, engaging the entire body.
MU or MUP (Muscle-Up) A challenging movement combining a pull-up and a dip, where you pull yourself up over the bar or rings and press to full extension.
OHS (Overhead Squat) A squat performed with the barbell held overhead, requiring significant shoulder stability and mobility.
RFT (Rounds For Time) A workout format where you complete a set number of rounds as quickly as possible.
ROM (Range of Motion) The full movement potential of a joint, important for ensuring proper form and preventing injury.
SDHP (Sumo Deadlift High Pull) A movement where you pull a barbell or kettlebell from the ground to chin height with a wide stance and close grip.
Snatch An Olympic lift where the barbell is lifted from the ground to overhead in one continuous, explosive movement.
TNG (Touch and Go) A technique where you perform multiple reps of a lift without pausing between reps, allowing the weight to lightly touch the ground before the next lift.
UB (Unbroken) Performing a set of reps without stopping or resting.
WB (Wall Ball) A movement where you throw a medicine ball to a target on the wall, then catch it and immediately squat down to repeat.
The Girls A series of benchmark workouts named after women, such as Fran, Angie, and Cindy, used to measure progress and performance over time.
By familiarizing yourself with these terms, you’ll better understand your workouts and connect more easily with the CrossFit community. So, next time you see “WOD: AMRAP 20, T2B, HSPU, and DUs,” you’ll know exactly what to do! Happy lifting!
Understanding these terms will help you get the most out of your CrossFit experience and make you feel more confident in the box. Keep this guide handy, and you'll be talking like a seasoned CrossFitter in no time!
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