Stepping into a CrossFit facility can be a little confusing to begin with. Lots of new exercises, and everyone seems to use another language (Lingo).
Let’s dive into some of the more common things you’ll hear and what they actually mean!?
Box – If you bump into a fellow CrossFitter they might ask you when you are at the “Box” next. The box simply refers to the gym. When CrossFit began, many of the first affiliates were very basic in nature. 4 walls and only the necessary equipment. So, the term “Box? was used.
WOD – “Workout of the day” At bounce this is always written up on our whiteboard.
AMRAP – Short for “As Many Rounds/Reps As Possible”. This is a common workout type that you will come across. Typically you would receive a time constraint to complete as much work as you can within. The outcome of this workout is the number of rounds or reps you completed within that time domain.
1 rep max: This is short for one-repetition maximum, which means the heaviest amount of weight you can lift one time and one time only. Usually done with moves like the deadlift, cleans, and front and back squats. But, don’t worry we won’t make you do one of these until you are ready.
Chipper: This one isn’t about a state of mind. Rather, a chipper usually combines a lot of moves a lot of times — and you “chip” away at them.
Couplet: Oh, look at the cute CrossFit couplet! But it’s not exactly what you think. Couplets are two complimentary exercises (not people) put together in a specific set formation to make a WOD (more on that in a bit). Like this one. Adorbs, right?
Double-unders: What would it be like to jump once and have a jump rope go around you twice? That, my friends, is a double-under. Here’s a good video on how to do ’em.
EMOM: Every minute on the minute! For this type of workout, every time a minute starts, you do a specific exercise or set of moves. Once you’ve done the move(s), you rest until the next minute starts. Then you do it all over again for the prescribed amount of time. A good example of this one is Chelsea.
For time: Simply put, this means that the workout you’re doing will be timed. And posted on a board at the gym. The great part about this workout, once you complete what’s written on the board you are done!
The Girls: The CrossFit Girls may sound lovely — Fran, Chelsea, Annie — but they’re known as benchmark workouts that are TOUGH that are done time and time again. If you see any females’ name as a WOD, know you’re in for a tough one and do your best. As you get fitter, it is fun to see your times improve.
Hero WOD: These are really challenging workouts that are named after military servicemen, police or firefighters who have died in the line of duty. They are extra hard and help to remember the sacrifice these people made.
Kip: Kip or kipping is basically using full-body momentum to do a move. You’ll see it used mostly with pull-ups, but also with moves like handstand push-ups and toes-to-bar (there’s some bonus CrossFit lingo/moves for you there!)
Metcon: This simply stands for metabolic conditioning. Which also means, this workout is most likely short but going to take you to the highest level of cardio you can go.
Rx: This means “as prescribed,” meaning that you did the workout as originally planned — with no modifications to movements or weight.
Strict: Now that you know what kip means, strict is basically the opposite of it. So when you do, say, a strict pull-up, you don’t use any momentum to get your chin above the bar at all.
Well, there’s a start!
Don’t forget to ask a coach if someone throws some new CrossFit Lingo at you and you aren’t sure if they are speaking Japanese or not!