Once, a neophyte told me that the challenges in CrossFit® begin even before the timer starts. Yes, it is there in front of the blackboard that every beginner finds himself in greater difficulty.
There are specific phrases, expressions and abbreviations for this discipline and practically all of them are in English.
Considering that you can't ask the coach or your colleague at the box every time what that term means, we have decided to simplify your life by collecting the most famous words, the ones that are part of every CrossFitter's daily life:
- NB: you can use Ctrl + F to find the word you want from the list.
CrossFit ® Terminology For Beginners:
Abmat
Small anatomically shaped pillow to be placed on the lower back for abdominal exercises. Often also used for the absorption of impacts (eg. HSPU);
Affiliate
Official link between the box and CrossFit®. The box is recognized as CrossFit® only after passing the six official affiliation stages;
Air Squat / AS
Squats performed without adding any load, just your own body weight;
Assault Bike
Exercise bike with articulated arms that exploits air resistance;
AMRAP (As Many Reps As Possible)
Type of WOD in which the time is fixed and the athlete must complete as many rounds or repetitions as possible;
AFAP (As Fast As Possible)
Type of WOD in which it is necessary to complete a fixed number of rounds or repetitions in the shortest possible time;
ATG (Ass To Grass)
Deep squat. Bring your hips as close to the ground as possible. Not to be confused with breaking the parallel;
Atlas stone
Heavy concrete spheres used by strongman and by CrossFitters;
Back Squat / BS
Squat performed with the bar positioned behind the neck;
bands
Elastics resistance used, for example, to help in pull ups or mobility activities;
Bar facing burpees
Burpee whose repetition begins with the face facing the bar and ends with a jump with both feet on the other side of the bar;
BMU / Bar Muscle Up
It consists of hanging on to the bar and, with the help of kipping, pulling yourself up until you are with your upper body over the bar, with your elbows extended.
Traditional weight lifting sequence consisting of 1 power clean, 1 front squat, 1 push press, 1 back squat and 1 push press, performed in sequence without releasing the bar;
BP / Bench Press
Bench. Exercise for strengthening the pectorals and triceps;
BW / Bodyweight
Reference used to define the athlete's loads in relation to body weight;
bjs / BOX JUMP
This exercise consists of jumping onto a wooden box and extending the hips with both feet placed on it;
BJO / BOX JUMP OVER
A variation of the box jump, which consists in jumping from one side of the box to the other;
BRO REPS
Irregular repetition but considered valid by the referee. Ironically said bro rep / brother repetition;
BUMPER PLATES
Hard and resistant rubber discs;
BURPEE
A movement in which the athlete starts standing, touches the chest to the floor and ends with the full extension of the hip in a jump with a clapping movement behind the head;
BBJO / BURPEE BOX JUMP OVER
Variant of the burpee that replaces the jump with clapping behind the head with the BJO;
BOB / BURPEE OVER THE BAR
Variation of the burpee that replaces the jump with the palms with a jump with both feet together;
BOX
Name given to a CrossFit® gym;
Fastest method of cyclical pull-ups;
BUY-IN
Exercise to be performed immediately before the start of the WOD, but which is already calculated in the time or in the athlete's score;
C2 / CONCEPT 2
Reference to rowing machine for CrossFit®. Simulate rowing;
CASH OUT
Exercise to be performed immediately after the WOD, but which is counted in time or in the athlete's score;
CHALK (magnesite)
Magnesium carbonate. Used to improve the pinch (made with three fingers) during exercises;
C2B / CHEST TO BAR
Variant of the pull up whose validation of the repetitions requires that the chest touch the bar;
CU / CHIN UP
This exercise consists of a pull-up with a supine grip, passing the chin over the line of the bar;
Type of WOD characterized by several repetitions of a large sequence of different movements (for example: FILTHY FIFTY);
Classic weight lifting movement that consists of lifting the bar off the ground and placing it on the shoulders. The movement ends with the full extension of the hips;
C&J / CLEAN & JERK
Classic Olympic lifting movement consisting of two movements: the clean followed by the jerk, which consists in projecting the bar from the shoulders to above the head;
CLUSTER
CrossFit® movement that combines a clean squat and a thruster. Each rep begins with the bar on the ground;
COACH
Professional physical educator who manages and creates the training, teaches the technique, corrects the execution and shares experiences with the athletes;
COMPLEX
A series of weight lifting exercises to be completed without leaving the bar;
CROSSFIT® GAMES
World competition held every year with the best CrossFitters in the world;
CROSSFIT® HQ
The world's first CrossFit® box. Founded by Greg Glassman in Santa Cruz, California USA;
CROSSFIT® OPEN
The largest online fitness competition in the world. After three weeks of challenges (one wod per week) the ranking is defined among hundreds of thousands of athletes all over the world;
DL / DEADLIFT
One of the three fundamental movements of powerlifting, which consists of lifting the bar from the floor to hip height in a single movement;
DNF / DID NOT FINISH
It means that the athlete has not completed the entire prescribed training;
DNS / DID NOT START
It means that the athlete did not start the WOD at the whistle of the stopwatch. For example, she wasted time placing accessories and skipped the start of the wod;
DOMS / DELAYED ONSET MUSCLE SORENESS
Delayed onset muscle soreness. That characteristic muscular pain which peaks 48 hours after intense training;
DU / DOUBLE UNDER
Rope jump where each repetition is validated with two rope passes in a single jump by the athlete;
EMOM / EVERY MINUTE ON THE MINUTE
Programming method which consists in defining a series of exercises / movements to be performed every 60 seconds;
Massage roller used for myofascial release;
FT / FOR TIME
Type of WOD in which the time is limited to perform as many repetitions as possible;
FS / FRONT SQUAT
Squat performed with the bar resting on the front of the shoulders (in front of the neck);
GHD / GLUTE HAM DEVELOPER
Equipment used for large-range exercises, to strengthen the abdominal and back muscles;
Squat performed by holding a free weight (such as a kettlebell) at chest height;
GREG GLASSMAN
Creator of CrossFit®;
GTOH / G2OH / GROUND TO OVERHEAD
Any movement that begins with the weight on the ground and ends overhead (e.g. C & J or SNATCHES);
GYMNASTICS
A series of exercises that explore agility and motor coordination. They derive from the influence of Olympic gymnastics on CrossFit®;
HAND RELEASE PUSH-UP
A variant of the push up in which the athlete will have to lose contact of the hands with the ground after touching the chest and hips on the ground;
HSPU / HANDSTAND PUSH-UP
Bending of the arms in the vertical position. The movement begins with the arms extended, followed by a flexion of the arms until the head touches the floor and returns to the starting position;
HANG (HANG CLEAN & HANG SNATCH)
Starting position for clean or snatch movements in which the bar is positioned just above the knee;
Very hard WODs and benchmarks designed in memory of fallen heroes (military, firefighters, policemen);
HIIT / HIGH INTENSITY INTERVAL TRAINING
Training technique consisting of short but intense training intervals;
HOLLOW ROCKS
Gymnastic exercise that consists of rocking the body to the floor while keeping the arms and legs still.
One method of holding the bar, which is to place the thumb between the bar and the other fingers. Provides essential firmness in taking Olympic lifts;
KB / KETTLE BELLS
Equipment characterized by an iron / steel ball with a handle very common in CrossFit®;
KBS / KETTLEBELL SWINGS
Exercise performed with the kettlebell which consists in lifting the weight from below the hips up to above the height of the shoulders (russian) or until the alignment of the arms with the spine reaches the maximum extension (american);
KIPPING
Gymnastics technique that consists in using the coordinated movement of the whole body to complete a movement (eg: using the whole body to complete a pull up);
K2E / KTE / KNEES TO ELBOWS
Movement that consists in bringing the knees to the elbows, with the athlete hanging from the fixed bar;
L-shaped position formed by the athlete who keeps the trunk vertical and extends the legs in a horizontal position to perform a push up or remain static in the parallels, for example.
LEGLESS
Term used to indicate rope climbing without the use of legs;
LIFTERS
Shoes specially developed for Olympic lifting;
Movement that consists of walking with large steps, making sure that the knee of the leg positioned behind touches the ground;
ME / MAX EFFORT
It means that the athlete must give his best without thinking about rest or recovery;
Soft ball, which contains a specific weight. Commonly used for wall balls.
Structured training scheme with intense activities to maximize the efficiency of a specific energy system of the athlete's body;
MOBILITY
A major mobility sectors directly and positively affects the efficiency of gymnastic exercises and Olympic lifting movements;
MUSCLE UP
Gymnastic movement in which the athlete starts suspended under the fixed bar and ends above the bar with the arms outstretched;
NO REP
Reps performed in disagreement with the standards set by CrossFit®.
For example: pull up attempt in which the chin does not exceed the line of the fixed bar;
OLYMPIC BAR
Steel bar of 2,20 m and 20 kg of weight, which follows the official parameters of the International Federation of Weightlifting;
OPEN GYM
Time window where athletes who can train freely (without classes or prescribed workouts).
OHS / OVERHEAD SQUATS
Squat performed with the bar loaded above the head and arms extended;
PALEO
Nutrition program widely adopted by CrossFitters around the world. It essentially consists of eating as our ancestors did: game meat, fruit, roots and nuts; no industrialized products, nothing cup sugar or cultivated cereals;
PARALLETS
Portable equipment consisting of two parallel bars that allow you to perform various exercises. For example: dip, L-SIT HOLD, PUSH UP;
PR / PERSONAL RECORDS
A personal best, the highest weight ever lifted for a specific movement, the shortest time or the highest number of reps ever recorded for a specific WOD;
Squat performed with only one leg;
pc / POWER CLEAN
A clean performed without the athlete's hip exceeding the line of the knees;
P.S./ POWER SNATCH
A snatch performed without the athlete's hip exceeding the knee line;
P.J. / PUSH JERK (or split jerk)
It is an Olympic lifting movement which consists in pushing the bar positioned on the shoulders above the head and in bending the knees to receive the bar with the arms extended;
PP / PUSH-PRESS
Olympic lifting movement which consists in "throwing", with the help of thrusts of the legs / hip, the bar positioned on the shoulders above the head, without bending the knees until the arms are fully extended;
ROM / RANGE OF MOVEMENT
Range of motion, that is, the measure of motion between total flexion and extension, measured in relation to a given joint.
Eg: a greater range of motion of the ankle favors the squat, just as the range of motion of the shoulder favors OHS;
MAX RM / REP
The maximum weight the athlete can lift in an exercise for a given number of repetitions.
Ex: 3RM of back squat = maximum weight with which the athlete can perform 3 repetitions of squats with the bar behind the neck;
REP / REPEAT
Full movement considered valid according to CrossFit® standards. Valid repeat;
RINGS
Gymnastic rings. Equipment used for the various exercises such as muscle ups, ring dips, ring row push ups;
Classic CrossFit® exercise which consists of climbing the rope using the hand and foot or legless technique;
RFT / ROUND FOR TIME
A form of WOD scoring in which the number of rounds and reps completed in a given amount of time is counted;
ROWLING
A CrossFit® challenge in which athletes try to complete 10 turns of exactly 100 meters of rowing machine. In each round, every meter less or more than 100 meters is penalized with a burpee;
RX
Training mode for athletes who complete the wods as prescribed, without adaptations or brackets;
Scaled
It is a modality that allows you to scale / adapt the exercises to make them feasible for anyone;
SCORE
It is the end result of the WOD. It is the information that enters the whiteboard, whether it is the total number of repetitions, the total duration time or the number of rounds;
SET
Series or number of pauses to reach a certain number of repetitions. Ex: the athlete must complete 30 repetitions of HSPU, but not being able to do unbroken splits into 5 sets of 6 repetitions;
STOH / S2OH / SHOULDER TO OVERHEAD
Movement which consists in taking the weight supported on the shoulders and lifting it above the head. You can use the technique you prefer. Ex: push press, jerk
SKIERG
Equipment that simulates snow skiing;
SLED PUSH / PULL
Pushing or pulling the sled, also known as a sled;
Olympic lifting movement which consists in "throwing" the bar from the ground to over the head in a single movement;
SJ / SPLIT JERK
Olympic lifting movement which consists in lifting the bar on the shoulders with the help of thrusts of the legs / hip, and then lifting it above the head, receiving it with the legs spread forward and backward;
STEP-UPS
Adaptation used by athletes who cannot or do not want to jump on the pits, just go up / down as if they were steps;
SP / STRICT PRESS
Olympic lifting movement which consists in lifting the bar positioned on the shoulders above the head without the aid of thrusts of the legs / hip, keeping the legs extended during the entire movement;
SDHP / SUMO DEADLIFT HIGH PULL
One of the 9 fundamental movements of CrossFit®. It consists of performing a deadlift with the feet hip-width apart, with a high pull (up to chest / hip height);
SUPERMAN
Superman is a core strengthening exercise that consists of lifting both feet and both hands, keeping the legs and arms extended while lying on the stomach;
A circuit training model in which the athlete performs alternating movements in turns of 20 seconds of activity followed by 10 seconds of rest;
THE GIRLS
Name given to the set of classic WODs benchmarks, used as a world reference to evaluate the performance of athletes and their evolution over time, which bear female names: Angie, Barbara, Chelsea, Diane, Elizabeth, Fran, Grace, Helen, Isabel, Jackie, Karen, Linda, Mary Nancy;
THE RANCH
Ranch owned by Dave Castro's family where the first CrossFit® Games were held;
THRUST is
CrossFit® own movement which consists of a front squat followed immediately by a lifting of the bar above the head in a single continuous and fluid movement;
HOURS
Clock used to program and time the WODs;
TTB / T2B / TOES TO BAR
Gymnastic movement in which the athlete starts with the body extended in suspension on the fixed bar and ends by touching the toes to the bar after a hip flexion movement;
TTR / TOES TO RING
Movement similar to that of the TTB, but instead of the fixed bar, rings are used for the suspension;
TNG / TOUCH AND GO
When the athlete performs weight lifting movements without leaving the bar on the ground, performing a repetition after the tools touch the ground;
TGU / TURKISH GET-UP
Classic movement with the kettlebell in which the athlete starts in a resting position on the ground and ends with the tool above the head after following a specific sequence of transitions;
TIRE FLIPS
Exercise which consists of turning a tractor tire over. It takes a lot force and technique;
UB / UNBRONKEN
Form of execution of the repetitions without any rest. All repetitions are performed without subdivision into sets;
WB / WALLBALL
Wall ball reps are counted every time the medicine ball hits the target, it must be thrown in one continuous motion after a full squat;
WALL WALKS
A movement that consists in leaving the floor from a resting position on the stomach, climbing the wall with the legs and moving the hands until ending with the chest in contact with the wall, vertically;
WEIGHTED VEST
Weight vest used in CrossFit®, a requirement of the famous hero wod Murph;
WOD / WORKOUT OF THE DAY
Name given to the workout of the day, regardless of the program followed.