What IS CrossFit, anyway??
CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone—people who are just starting out and people who have trained for years.
The workouts: The magic is in the movements. Workouts are different every day and modified to help each athlete achieve his or her goals. CrossFit workouts can be adapted for people at any age and level of fitness.
The lifestyle: Off the carbs, off the couch. The CrossFit lifestyle—a combination of diet and exercise—is the key to fitness and long-term health.
The community: Your support network. At more than 15,000 affiliates around the world, people encourage and motivate each other in every class as they work toward their goals. Start training with friends.
–Courtesy of CrossFit, Inc.
Are you struggling to find an exercise routine that’s right for you?
This survey could tell you why:
Do you need a visual guide for all the CrossFit movements so that you can work on your form or be better-prepared in class? This link shows them all in video format, including check points for each movement:
Deciphering CrossFit Lingo
- AMRAP: As Many Rounds (and/or Reps) as Possible
- Back Rack: The placement of a weighted bar when it’s supported across the back of the shoulders, resting across the trapezius.
- Benchmark: A workout that tests or measures your fitness and/or strength. (See: “The Girls”)
- BS: Back squat. With the barbell in the back rack position, do a full squat.
- BW (or BWT): Body weight
- CF: CrossFit
- Chipper: A WOD that consists of a series of movements that are not repeated. In addition, the participant must complete all of the reps for the exercise before moving on to the next one.
- CTB or C2B: Chest to Bar. A pullup where athletes pull their chest all the way to the bar.
- C&J: Clean and jerk. Moving the barbell from the front rack position to overhead.
- DB: Dumbbells
- DL: Deadlift. Lifting the barbell from the floor into a standing position.
- Double Under: When a jump rope passes under an athlete’s feet twice with only one jump.
- Dip Drive: Slightly bending at the hips and then exploding into full extension of the hips.
- EMOM: Every Minute on the Minute
- Farmer’s Carry: Walking with kettlebells in each hand.
- For Time: Complete the workout as quickly as possible; the time it takes to complete it is your score.
- Front Rack: The placement of a weighted bar when it’s supported by the hands just in front of the chest, resting across the collar bone and anterior deltoids.
- FS: Front squat. Doing a full squat with the barbell in the front rack position.
- GHD: Glute-hamstring developer. A piece of equipment that allows for posterior chain exercises, such as hip extensions, sit-ups, or back extensions.
- Hang Position: Starting a lift from the knees.
- High Hang Position: Starting a lift from the hip pocket.
- HSPU: Handstand pushup. Kick up into a handstand (using a wall for balance), bend arms until head touches floor and push back up.
- HSC: Hang squat clean. Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises, drop into a full squat and catch the bar in the front-racked position. From there, rise to a standing position.
- KB: Kettlebell
- KBS: Kettlebell Swing. Swinging the kettlebell from between the knees to either a shoulder-height (Russian) or overhead (American) position.
- METCON: Metabolic conditioning workout (see WOD)
- MU: Muscle ups. Hanging from rings, do a combination pull-up and dip so you end in an upright support position.
- OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears.
- Pistol: Also known as single leg squats.
- Power Position: The point during the snatch or clean where the lifter’s torso is erect, knees slightly bent, feet flat and the bar is in contact with the top of the thighs.
- PC: Power clean. A clean that is caught in the power position.
- PR: Personal record. Your best time/heaviest weight.
- PP: Push press. Pressing the barbell overhead from chest height using the dip drive.
- PJ: Push Jerk. Pressing the barbell overhead from chest height using the dip drive and then redipping as the barbell is caught, then standing up.
- PSN: Power snatch. A snatch caught in the power position.
- PU: Pullups or push ups, depending on the context.
- Rep: Repetition. One performance of an exercise.
- RX: As prescribed, or as written. A WOD done without any adjustments.
- RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD’s as 1RM/3RM/5RM etc.)
- SC: Squat Clean. A “full clean,” meaning the barbell is caught in a full squat before standing back up.
- Scaled: Adapting/modifying a movement based on your abilities. For example, if you can’t do pullups yet, you scale them by doing an assisted pullup with a band.
- SDHP: Sumo Deadlift High-Pull
- Set: A number of repetitions. Ex: 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
- Single Under: A single under is when a jump rope passes under an athlete’s feet once per jump.
- SN: Snatch. The quickest and most complex of the Olympic lifts. Moving the barbell from the ground to overhead position in one fluid movement.
- SQ: Squat. Position where your thighs are slightly below knee level.
- Suitcase Carry: A single-arm farmer’s carry.
- Thruster: A front squat straight into a push press.
- TTB: Toes to bar. Hang from bar and raise your toes to touch the bar, lower them, and repeat.
- WBS: Wallball Squat. Holding a medicine ball, squat down and explosively stand up, throwing the ball toward a target on the wall above your head.
- WOD: Workout of the day. Can be shortened to WO (workout).
- # : Symbol for pounds or lbs
- ” : Symbol for inches
- ‘ : Symbol for feet
- The “Girls:” A series of benchmark workouts created by CFHQ that are universally known among the CF community.
- The “Heroes:” A Hero workout is a tribute workout in honor of a fallen soldier who died in the line of duty. They are tough and among the most difficult of WOD’s. Sadly, there are too many of them.
- Tabata Interval: A workout of 8 intervals alternating 20 seconds of max rep work with 10 seconds of rest. Total is 4 minutes per exercise.