Mastering CrossFit Lingo: A Glossary for Newbies

CrossFit has become a popular fitness regimen that combines various elements of weightlifting, gymnastics, and high-intensity interval training. As with any specialized field, CrossFit has its own set of terms and jargon that can be overwhelming for newcomers. Understanding this lingo not only helps you communicate effectively within the CrossFit community but also enhances your overall workout experience. Here’s a comprehensive glossary of essential CrossFit terms to help you get up to speed.

Basic Terms

1. AMRAP (As Many Reps/Rounds As Possible)
   • Definition: A workout format where you complete as many rounds or repetitions of a given exercise as possible within a set timeframe.
   • Example: “Today’s WOD includes a 10-minute AMRAP of burpees and kettlebell swings.”
2. WOD (Workout of the Day)
   • Definition: The specific workout prescribed for a given day. It usually combines various exercises and is designed to challenge different aspects of fitness.
   • Example: “The WOD today is a combination of running, rowing, and wall balls.”
3. PR (Personal Record)
   • Definition: The best performance an individual has achieved for a particular exercise or workout.
   • Example: “I set a new PR for my deadlift today!”
4. Rx (Prescribed)
   • Definition: Completing a workout exactly as it is prescribed, including the specified weights and movements.
   • Example: “He finished the workout Rx, which means he used the recommended weights.”
5. Scaled
   • Definition: Modifying a workout to accommodate different fitness levels, often by adjusting weights, reps, or movements.
   • Example: “I scaled the box jumps to a lower height because I’m still working on my technique.”

Movements and Exercises

1. Burpee
   • Definition: A full-body exercise that involves a squat, a jump to a plank position, a push-up, and then a jump back up to a standing position.
   • Example: “Burpees are included in the AMRAP today.”
2. Box Jump
   • Definition: Jumping from the ground onto a sturdy box or platform, usually performed for height or endurance.
   • Example: “I did 20 box jumps during today’s WOD.”
3. Kettlebell Swing
   • Definition: Swinging a kettlebell from between the legs to chest height using the power of the hips and legs.
   • Example: “The workout included 30 kettlebell swings.”
4. Thruster
   • Definition: A combination of a front squat and an overhead press, performed with a barbell or dumbbells.
   • Example: “Thrusters are one of the most challenging movements in the WOD.”
5. Snatch
   • Definition: A weightlifting movement where the barbell is lifted from the ground to overhead in one continuous motion.
   • Example: “I’ve been working on my snatch technique for a while now.”

Techniques and Equipment

1. Kipping
   • Definition: Using a swinging motion to generate momentum during movements such as pull-ups, which helps to complete more repetitions.
   • Example: “Kipping pull-ups can be more efficient than strict pull-ups.”
2. EMOM (Every Minute on the Minute)
   • Definition: A workout format where you perform a specific exercise at the start of each minute and rest for the remainder of the minute.
   • Example: “Today’s WOD includes 10 burpees EMOM for 10 minutes.”
3. Chipper
   • Definition: A workout that involves completing a set number of repetitions of various exercises, often performed in a specific order.
   • Example: “The chipper today includes 50 wall balls, 40 kettlebell swings, and 30 burpees.”
4. Row
   • Definition: Using a rowing machine to perform cardio exercises, often included in CrossFit workouts for endurance and strength.
   • Example: “The WOD includes 500 meters on the rower.”
5. GHD (Glute-Hamstring Developer)
   • Definition: A piece of equipment used for strengthening the glutes, hamstrings, and lower back through various exercises.
   • Example: “I used the GHD for some back extensions.”

Training Concepts

1. CrossFit Games
   • Definition: The annual competition that serves as the culmination of the CrossFit season, where the fittest individuals and teams from around the world compete.
   • Example: “Many athletes train year-round with the goal of competing in the CrossFit Games.”
2. Metcon (Metabolic Conditioning)
   • Definition: A type of workout designed to improve cardiovascular endurance and overall fitness, often involving high-intensity exercises.
   • Example: “Today’s WOD is a metcon with a mix of running, rowing, and bodyweight exercises.”
3. Strength Cycle
   • Definition: A training phase focused on increasing strength through specific lifts or movements, often combined with other training elements.
   • Example: “I’m currently in a strength cycle focusing on improving my squat and deadlift.”
4. Benchmark WOD
   • Definition: Standardized workouts used to measure progress over time, often named after girls or heroes.
   • Example: “‘Fran’ is a benchmark WOD that we test periodically.”
5. Hero WOD
   • Definition: Challenging workouts named in honor of military personnel, first responders, or other heroes who have died in the line of duty.
   • Example: “The Hero WOD ‘Murph’ is a popular workout performed on Memorial Day.”

Community and Culture

1. Box
   • Definition: The term used to refer to a CrossFit gym or training facility.
   • Example: “I go to my local box for all my CrossFit workouts.”
2. Community
   • Definition: The supportive network of athletes and coaches within a CrossFit gym, known for its camaraderie and encouragement.
   • Example: “The CrossFit community is incredibly welcoming and supportive.”
3. Coach
   • Definition: An individual who provides guidance, instruction, and support to athletes, helping them improve their performance and achieve their goals.
   • Example: “My coach helps me with my form and provides valuable feedback.”
4. Scaling
   • Definition: Adjusting workouts to match individual fitness levels by modifying weights, reps, or movements.
   • Example: “I had to scale the workout today due to a shoulder injury.”
5. PR (Personal Record)
   • Definition: The best performance achieved in a particular exercise or workout, often celebrated and tracked for progress.
   • Example: “I hit a new PR on my deadlift last week.”

Conclusion

Mastering CrossFit lingo is a valuable step for anyone new to the sport. Understanding these terms will not only help you navigate your workouts more effectively but also enhance your ability to communicate with fellow CrossFitters. Embrace the learning curve and enjoy the process of becoming more familiar with the language of CrossFit. With time and practice, these terms will become second nature, helping you to fully engage with the CrossFit community and maximize your fitness journey.