Welcome to the CrossFit Dictionary
Walk into a CrossFit gym for the first time and you may hear words that make almost no sense. Someone is doing an AMRAP. Another athlete just went Rx. Meanwhile, the coach is explaining a clean, a kip and a set of double-unders.
Fortunately, the language becomes much easier once you understand the basics. Many terms describe workout structures. Others refer to movements, equipment or ways of scoring a workout.
Therefore, this guide is designed as a reference. Bookmark it, return whenever you find an unfamiliar term and gradually learn the language of CrossFit.
How to read a CrossFit workout
12-Minute AMRAP
10 Chest-to-Bar Pull-Ups
12 Dumbbell Snatches
50 Double-Unders
AMRAP means complete as many rounds and repetitions as possible within 12 minutes.
Finish all 10 chest-to-bar pull-ups, then 12 dumbbell snatches, followed by 50 double-unders. That equals one round. Then repeat the sequence until the clock reaches 12 minutes.
The language of the box
Box
Another name for a CrossFit gym. Instead of saying “I’m going to the gym,” CrossFit athletes often say they are going to the box.
Affiliate
An independently owned gym officially affiliated with CrossFit. CrossFit affiliates are not traditional franchises.
WOD
Workout of the Day. This is the workout programmed for athletes to complete during that day's class.
Whiteboard
The board where the coach explains the workout, movements, intended stimulus and sometimes records scores.
Coach
The person leading the class, teaching movements, correcting technique and helping athletes choose appropriate scaling.
Open Gym
A period when athletes can use the gym outside a normal coached class to train, practice skills or complete programming.
PR / PB
Personal Record or Personal Best. Your best recorded performance for a lift, workout, distance or other test.
Rep
Short for repetition. One complete execution of a movement.
Round
One complete cycle of every movement and repetition listed in a workout.
No Rep
A repetition that does not meet the required movement standard and therefore does not count.
Understand what is on the whiteboard
AMRAP
As Many Rounds or Reps As Possible. Complete as much work as possible within a specified amount of time.
EMOM
Every Minute on the Minute. Start the prescribed work at the beginning of each minute. Any remaining time becomes rest.
E2MOM
Every Two Minutes on the Minute. A new set begins every two minutes instead of every minute.
For Time
Complete all prescribed work as quickly as possible while maintaining the required movement standards.
Rounds for Time
Complete a specified number of rounds as quickly as possible. For example, “5 Rounds for Time.”
Chipper
A workout containing several movements or large rep totals that athletes work through progressively from start to finish.
Tabata
Eight intervals of 20 seconds of work followed by 10 seconds of rest.
Time Cap
The maximum amount of time allowed to complete a workout. When the cap is reached, the workout stops.
Buy-In
A task that must be completed once before the main portion of the workout begins.
Cash-Out
A final task completed after the main portion of the workout.
Intervals
Repeated periods of work separated by programmed periods of rest or lower-intensity effort.
Metcon
Short for metabolic conditioning. A workout designed to challenge conditioning through sustained or repeated effort.
21-15-9
A classic CrossFit rep scheme. Perform 21 reps of each movement, followed by 15, and finally 9.
Unbroken
Completing a set without intentionally stopping or putting down the equipment.
Rx does not mean better.
Rx / Rx'd
“As prescribed.” The athlete completes the workout using the listed movements, loads and standards without modification.
Scaled
A modified version of the workout designed to preserve its intended challenge while matching the athlete's ability.
Modify
Changing a movement, load, repetition count, range of motion or other element to make the workout appropriate.
Stimulus
The training effect a workout is intended to create. Coaches often use the stimulus to decide how a workout should be scaled.
Technique / Mechanics
The positions and movement patterns used to perform an exercise safely and efficiently.
Barbell movements you need to know
Snatch
An Olympic weightlifting movement that takes the barbell from the ground to overhead in one continuous motion.
Squat Snatch
A snatch where the athlete receives the bar overhead in a full overhead squat before standing.
Power Snatch
A snatch where the bar is received above a full squat.
Hang Snatch
A snatch variation that begins with the bar already off the ground, commonly from above or below the knee.
Clean
A movement that takes the barbell from the ground to the shoulders in the front-rack position.
Power Clean
A clean where the athlete catches the bar above a full-depth squat.
Hang Clean
A clean variation beginning with the bar already above the floor.
Clean and Jerk
Lift the bar from the floor to the shoulders with a clean. Then move it from the shoulders to overhead with a jerk.
Jerk
An explosive movement that uses the legs to drive a load from the shoulders to a locked-out overhead position.
Split Jerk
A jerk where the athlete receives the bar overhead with one foot forward and the other behind.
Push Jerk
The athlete dips and drives the bar upward, then quickly re-bends the knees to receive it overhead.
Push Press
An overhead press assisted by one dip and aggressive leg drive. Unlike a jerk, the knees do not re-bend to receive the bar.
Strict Press
Pressing a weight from the shoulders to overhead without assistance from the legs.
Thruster
A front squat that flows directly into an overhead press using the momentum generated by the legs and hips.
Deadlift
Lifting a loaded barbell from the floor until the athlete reaches a fully standing position.
Back Squat
A squat performed with the barbell supported across the upper back.
Front Squat
A squat with the barbell supported across the front of the shoulders in the front-rack position.
Overhead Squat
A squat performed while holding the barbell locked out overhead.
Hook Grip
A weightlifting grip where the thumb wraps around the bar first and the fingers close over the thumb to create a secure connection.
Front Rack
The position where a barbell rests across the front of the shoulders, commonly used for cleans, front squats and thrusters.
Touch-and-Go
Performing repeated barbell reps without pausing or resetting between repetitions.
Bodyweight & gymnastics movements
Pull-Up
Pulling the body upward from a hanging position until the required standard is reached over the bar.
Strict Pull-Up
A pull-up performed without using momentum from the hips or legs.
Kipping Pull-Up
A pull-up that uses a controlled kip swing to generate momentum through the shoulders and hips.
Butterfly Pull-Up
A cyclical pull-up technique that allows experienced athletes to connect repetitions rapidly.
Chest-to-Bar Pull-Up
A pull-up where the athlete brings the chest into contact with the pull-up bar.
Bar Muscle-Up
A gymnastics movement where the athlete moves from below a pull-up bar to a supported position above it.
Ring Muscle-Up
A muscle-up performed on gymnastics rings, moving from a hanging position to support above the rings.
Toes-to-Bar
Hanging from a pull-up bar and raising the feet until the toes contact the bar.
Knees-to-Elbows
A hanging core movement where the knees are raised toward the elbows.
Handstand Push-Up
An inverted pressing movement performed in a handstand, usually against a wall.
Handstand Walk
Walking forward or through a course while supporting the body entirely on the hands.
Wall Walk
Moving from the floor toward a wall by walking the feet upward and the hands backward until reaching an inverted position.
Pistol
A single-leg squat performed while the opposite leg remains off the floor.
Burpee
A full-body movement that takes the athlete down to the floor and back to standing, normally finishing with a jump.
Box Jump
Jumping from the floor onto a plyometric box and reaching the required finishing position.
Box Jump-Over
Jumping onto or over a box and finishing on the opposite side.
Rope Climb
Climbing a vertical rope using the hands and, depending on the variation, assistance from the feet and legs.
Legless Rope Climb
A rope climb performed without using the legs to assist the ascent.
GHD Sit-Up
A sit-up performed on a Glute-Ham Developer that uses a much larger range of motion than a standard floor sit-up.
Cardio & functional movements
Run
Running distances commonly appear inside conditioning workouts.
Row
Using an indoor rowing ergometer for calories, meters or time.
SkiErg
A conditioning machine that simulates the pulling action of Nordic skiing.
Bike
Conditioning performed on an air bike, BikeErg or another stationary bike.
Double-Under
A jump-rope movement where the rope passes underneath the athlete twice during one jump.
Single-Under
One rope rotation underneath the athlete during each jump.
Wall-Ball Shot
Squat with a medicine ball, then stand explosively and throw the ball toward a target on the wall.
Kettlebell Swing
A hip-driven movement used to swing a kettlebell upward from between the legs.
Dumbbell Snatch
Moving a dumbbell from the ground to overhead in one motion, commonly alternating arms.
Farmer Carry
Walking while carrying heavy objects at the sides, commonly dumbbells or kettlebells.
Sled Push
Driving a weighted sled across the floor by pushing through the legs and upper body.
Sandbag Carry
Carrying a weighted sandbag for a prescribed distance or period of time.
What you will find inside a CrossFit box
Barbell
The long metal bar used for Olympic lifts, deadlifts, squats, presses and many other weighted movements.
Bumper Plates
Rubber weight plates designed to be safely dropped during Olympic weightlifting.
Collars
Clips placed outside the weight plates to keep them secured on the barbell.
Rig
The large metal structure used for pull-ups, squats, gymnastics rings and other movements.
Gymnastics Rings
Suspended rings used for muscle-ups, dips, ring rows and other gymnastics exercises.
Plyometric Box
A sturdy box used for box jumps, step-ups and other jumping movements. Do not confuse it with “the box,” which means the gym itself.
Dumbbell
A handheld weight used for presses, snatches, lunges, cleans, carries and many other movements.
Kettlebell
A cast weight with a handle commonly used for swings, carries, cleans, snatches and squats.
Medicine Ball / Wall Ball
A weighted ball commonly used for wall-ball shots, medicine-ball cleans and other conditioning movements.
GHD
Glute-Ham Developer. A machine used for GHD sit-ups, hip extensions and other posterior-chain exercises.
Erg
Short for ergometer. The term often refers to machines such as rowers, SkiErgs and BikeErgs.
Air Bike
A fan-resistance bike using both the arms and legs. Calories are commonly used to measure work.
Jump Rope
The rope used for single-unders, double-unders and other skipping variations.
Sandbag
A weighted bag used for carries, cleans, squats, loading exercises and strongman-style movements.
Sled
A platform loaded with weight and pushed or pulled across the floor.
AbMat
A small curved pad commonly placed under the lower back during sit-ups.
PVC Pipe
A lightweight pipe used to teach positions, warm up and practice weightlifting technique without load.
What athletes carry in their bag
Grips
Hand protection commonly used for pull-ups, toes-to-bar and muscle-ups.
Chalk
Magnesium carbonate used to reduce moisture and improve contact with barbells and gymnastics equipment.
Thumb Tape
Tape commonly wrapped around the thumb to protect the skin when using hook grip.
Wrist Wraps
Support worn around the wrists during pressing, weightlifting and some gymnastics movements.
Knee Sleeves
Compression sleeves worn around the knees for warmth and support during squatting and lifting.
Lifters
Weightlifting shoes with a raised, firm heel designed to provide a stable platform during squats and Olympic lifts.
Lifting Belt
A belt worn around the torso to provide feedback and support for bracing during heavier lifts.
Why people talk about Fran, Grace and Murph
CrossFit uses benchmark workouts that can be repeated over time. Because the workout remains consistent, athletes can compare their current performance with previous attempts.
Fran
A famous 21-15-9 benchmark combining thrusters and pull-ups.
Cindy
A 20-minute AMRAP built around pull-ups, push-ups and air squats.
Grace
A benchmark workout consisting of 30 clean and jerks for time.
Isabel
A benchmark consisting of 30 snatches for time.
Diane
A 21-15-9 workout pairing deadlifts with handstand push-ups.
Annie
A descending 50-40-30-20-10 workout combining double-unders and sit-ups.
Hero WOD
A workout created in honor of a fallen service member, first responder or other individual recognized by CrossFit.
Murph
One of the best-known Hero workouts. It combines running, pull-ups, push-ups and air squats in a long endurance challenge.
Competition & scoring language
Heat
A group of athletes competing in the same event at the same time.
Lane
The designated competition area assigned to an athlete or team.
Judge
The person responsible for counting valid repetitions and enforcing movement standards.
Movement Standard
The specific requirements that determine whether a repetition counts.
Leaderboard
A ranking of athletes or teams based on their workout or competition results.
Tiebreak
An additional recorded measurement used to separate athletes who finish with the same primary score.
DNF
Did Not Finish. The athlete started the event but did not complete the required work.
DNS
Did Not Start. The athlete did not begin the event.
The Open
CrossFit's worldwide competition in which athletes complete announced workouts and submit scores.
Things your coach or training partner might say
Engine
Informal term for an athlete's conditioning and ability to sustain work for longer periods.
Redline
Reaching an intensity that is difficult to sustain and often forces the athlete to slow dramatically.
Grip Fatigue
Loss of hand and forearm strength during movements such as pull-ups, deadlifts, carries or high-rep barbell work.
Pacing
Managing effort so you can maintain an effective speed throughout the workout instead of starting too aggressively.
Failed Rep
An attempted repetition that the athlete cannot successfully complete.
1RM
One-Rep Max. The greatest load an athlete can successfully lift for one repetition of a particular movement.
Singles vs Touch-and-Go
Singles means resetting between repetitions. Touch-and-go means linking repetitions together without a complete reset.
Chalk Break
The unofficial extra rest period created when an athlete suddenly decides their hands desperately need more chalk.
You don't need to learn everything on day one.
CrossFit can sound complicated when every workout includes abbreviations, unfamiliar movements and new equipment. However, the vocabulary quickly becomes familiar.
First, learn the basic workout formats. Then become familiar with common movements. Eventually, terms such as AMRAP, C2B, T2B and Rx will feel completely normal.
More importantly, never be afraid to ask your coach what something means. Understanding the workout is part of training well.
Save this CrossFit Dictionary and return whenever the whiteboard throws another acronym at you.
Learn the language. Then get to work.
Every athlete was once the person staring at the whiteboard wondering what AMRAP meant. Keep learning, keep moving and eventually you will be the one explaining it to someone else.
Train at One Six Eight Marrickville
If you are based in Sydney and want to experience the terminology in this CrossFit Dictionary for yourself, One Six Eight Marrickville is worth checking out.
Located in Marrickville in Sydney's Inner West, the gym combines a large indoor training area with dedicated outdoor space for sleds, carries and functional conditioning.
The timetable includes CrossFit, weightlifting, gymnastics and Zone | Hyrox sessions. In addition, members have access to recovery facilities including an ice bath and sauna.
One Six Eight Marrickville offers more than a standard training floor. The combination of CrossFit, dedicated weightlifting, gymnastics and conditioning classes makes it a strong option for athletes who want to develop across multiple disciplines.
- CrossFit classes
- Dedicated weightlifting sessions
- Gymnastics training
- Zone | Hyrox classes
- Indoor and outdoor training areas
- Ice bath and sauna
- On-site and nearby street parking
Location:
126 Victoria Road,
Marrickville NSW 2204