WOD. AMRAP. PR. EMOM. No, those aren’t just random grouping of letters, those are terms used in the lexicon of CrossFit. Whether you are a brand new CrossFitter, a casual fitness enthusiast, or just an internet surfer that stumbled upon my blog, this post is for you! Here you will find my semi-inclusive and hopefully understandable CrossFit terminology listing.
For a fairly good video demonstration of any of the movements below, check out the CrossFit site here.
In alphabetical order…
1RM – One Rep Max. The maximum weight you can do for a given movement for one complete repetition.
AMRAP – As Many Round/Reps As Possible. Given a set amount of time, complete as much work as you can.
Box – The name for a CrossFit gym.
Box Jump – You jump… onto a box… and then come down and jump again. Try not to deposit the skin from your shins in the process.
Burpee – Suck. Also, an exercise where you start standing, then drop down and put your hands on the ground, kick your legs back into plank position and do a push-up. Bring your legs back in, stand up and do a slight jump, and clap your hands over your head. That’s one rep.
Clean – Explosively move the bar from the ground to the front rack position. Think deadlift, then exploding the bar upwards while you drop under it to catch on your front shoulders above your chest.
Deadlift – Stand in front of a loaded barbell and lift it off the floor. Range of motion is from semi-squat at the beginning to fully standing with legs and arms locked out.
Double Unders (DU) – A jump rope movement where the rope passes under an athlete’s feet twice with only one jump. Also known as a great way to whip yourself a la 12 Years A Slave.
EMOM – Every Minute On (the) Minute. Every minute, complete a set of exercises. Rest whatever time remains until the next minute starts.
Erg – Rowing machine. See this post.
Games – The CrossFit Games, basically the Olympics of our sport. It’s a weekend long event where the best CrossFitters complete multiple workouts in order to determine the fittest on earth.
Hero WODs – Named after military servicemen, police, or firefighters who have died in the line of duty. The workouts are programmed by CrossFit HQ and are usually some of the most demanding WODs, such as Murph and McGhee.
HSPU – Handstand push-up. While in a handstand, usually against a wall, bring your head down do the ground and then push your body up to arms locked out.
Jerk – Move the barbell from front rack to overhead by pushing the bar upwards while simultaneously dropping under it. Legs are spread one in front and one in back with the barbell being fully locked out overhead. Then step your legs together and hold the overhead position.
KB – Kettlebell. A Russian KB swing is bring the KB with straight-ish arms up to about eye level. American is going overhead with it. Generally, a KB swing is assumed to be American (overhead).
Lifters – Weight lifting shoes. They have a little bit of a heel and provide better support for lifts such as squats and snatches.
Metcon – Short for “metabolic conditioning,” metcons are designed to train stamina, endurance, and conditioning.
MU – Muscle Up. A badass move. Hang from gymnastics rings and do a combination pull-up and dip so you end up locked out above the rings. Watch…
Nanos – Reebok Nanos. Aka shoes. Every CrossFitter should have at least 3 pairs.
OHS – Overhead squat. See squats below.
Open – The CrossFit Open, the yearly 5-week/workout competition where anyone, ANYONE, can sign-up to compete against the rest of the world. The winner of the Games must start each year with the Open, just like someone as average as me.
Pistol – A single-legged squat. AKA, the move that would snap me in half like a twig if I attempted.
PR – Personal Record. Your best time in a WOD or the heaviest weight you’ve lifted in a lift.
Press – Lift the bar from front rack position to overhead. A press is generally a strict press with all upper body movement. A push press includes a dip and leg drive to help propel the bar.
Pull-up – You know what a pull-up is! A kipping pull-up is where the athlete rocks back and forth to generate momentum to transfer more energy to the pulling effort. A butterfly pull-up is that move that haters describe as flopping like a fish out of water.
Rack Position – The bar is resting on a shelf created by your shoulders, chest, and arms. Generally your fingers are under the bar and elbows high.
Regionals – If you survive the Open, you move on to Regionals. There are a number of regions around the globe, and the best from each region qualify for the Games.
Rep – Repetition. Properly completing a movement in accordance with movement standards. A ‘No Rep’ is when some criterion is not fully met and the rep does not count towards your score (do it again!).
Rx – As prescribed. Completing the workout as written without scaling the weight or movement.
Snatch – An Olympic lift where an athlete lifts a weighted barbell from ground to overhead in one movement. This is arguably the most aesthetically pleasing exercise in CrossFit.
Squat – Standing straight up, squat down until hips are below knees (below parallel) then stand back up until hips are again fully extended. Front squats have weight held in the front rack position. Back squats have a barbell across the upper back of the athlete. Overhead squats are squats with a barbell held with arms locked out above your head.
Tabata – Workout format where there is a period of work followed by half that amount of time of rest. A standard tabata is 20 seconds of work, 10 seconds of rest, for 8 cycles.
Thruster – A front squat straight into a push press. Yeah, “just” a squat into a press. That’s like saying Kate Upton is just a pretty girl. Also, one of the two movements in Fran.
T2B – Toes to Bar. While hanging from a pull-up bar, bring your feet up and touch them to the bar. Try and keep your body straight and just bend at the hips, rather than curling up into a hanging fetal position.
Wallball – Holding a medicine ball, squat down and explosively stand up, throwing the ball toward a target above head. Basically a thruster with a ball you throw. Pure nasty.
WOD – Workout of the Day. That’s what you go to the box to do for a given day!
Wraps – Wrist wraps or knee wraps/sleeves. These keep our joints warm and in place and provide support during lifts.
I’ll make this into a page a post it up top under ‘What’s CrossFit?” so you can always reference this list. If I find more terms I need to add, I will!
Now that you’re in the know, and since knowing is half the battle… share this post with your friends on Facebook & Pinterest and help me educate the masses!
Your Turn -> Did you find this post helpful? Any terms that I need to add to the list? Does snatch make you giggle?