Angry Calf Crossfit Terminology & Abbreviations for Beginners
At Angry Calf, our goal is to grow the sport of Crossfit by encouraging as many athletes as possible to participate. That means making great equipment and apparel that helps athletes at every stage in their journey, including the many beginners that are regularly adopting the sport.
When we first started, we were overwhelmed by the amount of new terminology that is specific to Crossfit Competition so we thought it would be helpful for beginners if we put together a dictionary of the language of Crossfit.
Below is a list of commonly used terms, we would love your feedback and feel free to add more in the comments section below. We will regularly update as more suggestions are shared. If you are a beginner athlete and you hear a term you're not sure about, feel free to ask us here too!
General Terms & Abbreviations you might hear in the box:
BOX: The universal term for a Crossfit Gym ("I'm heading down to my local box to train")
REP: A valid repetition of a specific movement ("I just did 10 Air Squat reps")
NO REP: A failed attempt at a valid repetition ("The judge gave me a no rep because I missed the target with the wall ball...)
SET: The number of rounds you must complete of certain reps ("Today we have 4 sets of 10 reps on the Bench Press") - This would be 4x10 or 40 total reps...
PR: Personal Record ("I just smashed a new PR for consecutive double unders")
CROSSFITTER: An athlete that participates in the sport of Crossfit ("I've joined the cult, I'm a Crossfitter now...)
WOD: Workout of the Day (Today's WOD includes a 400m Run, Kettle Bell Swings and Double Unders)
MAX EFFORT or ME: The Maximum consecutive reps that you can perform of the same movement. ("Today we did ME Burpees, I got 55 reps")
RX: Performing the WOD at the prescribed specifications ("RX for this WOD is 30 Clean & Jerks at 90kg) - An RX result for this would occur if the athlete completes all 30 reps of the Clean & Jerk movement with 90kg on the bar.
SCALED: Adjusting the WOD to meet the requirements or abilities of a specific athlete. ("The RX for the WOD was 30 Clean & Jerks at 90kg, however I scaled to 60kg's because the weight was just too heavy for me...") - The athlete can adjust the weight or movement within the WOD to something that is achievable to them but the WOD is registered as scaled...
Commonly Used Workout Terms & Abbreviations:
FOR TIME (FT): Complete the specific reps and rounds within the workout as fast as possible ("Today's WOD is 3 rounds of 100 double unders & 25 Push Ups for time") - Athletes would work through the set exercises as fast as possible and their score would be the time it took to complete.
AMRAP: As Many Reps/Rounds as Possible. Athletes are given a time limit and must complete as many reps/ rounds of the designated workout as possible. ("Today we have a 15 minute AMRAP of 10 Air Squats, 15 Sit Ups & 15 Pull Ups") - Athletes would continuously complete rounds of 10 Air Squats, 15 Sit Ups & 15 Pull Ups as many times as possible until the 15 minute timer is finished.
EMOM: Every Minute on the Minute. Athletes complete set workout starting every minute, on the minute for a specified time. ("Today's WOD is a 10 Minute EMOM of 3 Power Cleans at 50kg") - Athletes have 1 minute to complete 3 Power Cleans at 50kg, when the next minute starts they complete another 3 reps and continue to repeat this workout for 10 minutes.
TABATA: A workout consisting of 20 seconds work and 10 seconds rest for a period of time, usually 4 or 8 minutes... ("Today's workout is a 4 minute TABATA double unders") Athletes would complete 20 seconds of work and 10 seconds of rest of double unders for 4 minutes...
W/U: Warm Up.
BENCHMARK WOD's: 21 Workouts that were given female names. These workouts are meant to be completed and scores recorded at various stages throughout your Crossfit journey. The idea is that these workouts provide benchmarks on your performance and improvement over time. ("Today we are doing the Benchmark WOD Cindy") - Angry Calf will release a separate blog in the coming weeks that details each of the Benchmark WOD's...
HERO WOD's: Existing workouts that were named posthumously after fallen soldiers or navy seals and are usually completed in line with various military events or holidays. ("For ANZAC day we will be completing our annual Murph Hero WOD")
Things you might see on the whiteboard - Exercise Terms & Abbreviations
Box Jump: Jump onto and back down from a Box
Burpee: Athlete drops from a standing position into a push up position with chest on the floor, then completes a push up, jump up and clap with hands over head. This is generally up there with Thrusters as one of the most hated movements in a WOD...
DU or DUBs: Double Unders. Performed with a Jump Rope or Speed Rope, athletes conduct a skipping motion however the rope must pass under the athlete twice during the same jump.
SU or Single Unders: Essentially the scaled version of DUBs, it is basically skipping.
Row: Complete a certain distance, time or calories on the Rower (usually a Concept 2 rower)
Run: Really, we shouldn't need to explain this one...
Air Squat: A body weight squat with no additional weight added...
Wall Ball Shot: Performed by throwing a med ball at a target on the wall and catching it before performing a squat and throwing the ball at the target again.
BP: Bench Press - Typical Weight lifting movement where the athlete lays with their back on a bench under a rack and pushes a bar bell or dumbbells with weight from the chest to full arm extension.
BS: Back Squat - Athlete puts a weighted bar bell on their shoulders behind the head and performs the squat movement
C&J: Clean & Jerk - Athlete lifts the weighted bar from the floor to the front of the shoulders while performing a front squat to perform the clean and then performs the jerk by thrusting the weight above their head and dropping below the bar. This movement is one of the more advanced Olympic lifting movements used in Crossfit.
PC: Power Clean - Same as the full clean, however the athlete is not required to perform the squat component.
DL: Deadlift - Athlete moves the weighted bar from the floor to above the knees
FS: Front Squat - Similar to the back squat however the weighted bar is racked on the front of the athletes shoulders instead of the back.
OHS: Overhead Squat - Another of the more technical movements, the athlete starts with the Barbell at full extension overhead and then performs the squatting motion. This requires enhanced shoulder, hip and ankle mobility.
PP: Push Press - Athlete starts with the weighted barbell or dumbbells resting on the front of the shoulders and presses the weight to full extension overhead, kipping for the push is allowed but athletes can not dip below the bar during the extension (this would be considered a Push Jerk (PJ) or split at the feet as this would be considered a Split Jerk (SJ))
SN: Snatch - Athlete starts with a wider grip on the bar and the thrusts the bar above their head while landing in an overhead squatting motion. Probably the most technical Olympic Lifting movement and hardest to master for beginner and intermediate athletes.
PSN: Power Snatch - Similar to the Snatch but without the squatting motion required.
Thruster: Most peoples most hated Crossfit movement, combine the front squat with the push press. Pretty much burns every muscle in the body!
Cluster: Pretty much the same as a Thruster, just harder as you are required to do a squat clean before the push press...
T2B: Toes to Bar - Hang from the pull up bar and thrust the legs up so that the toes also make contact with the bar.
Pistols: Pistol Squat is a 1 legged squat and is considered an advance Crossfit movement
Pull Up: Can be Strict, Kipping or Butterfly as well as scaled with bands, Athlete pulls themselves so that their chin goes above the bar they are hanging from.
CTB: Chest to bar, an advanced version of the Pull Up, the athletes Chest touches the bar which requires more strength in the pull.
Push Up: Pretty self explanatory movement...
Sit Up: See above, usually a rep requires hands to touch the floor behind the head and in front of the toes.
HSW: Hand Stand Walk - Athlete does a Handstand and then walks a prescribed distance.
MU's: Muscle Ups (can be ring or bar) - Arguably the most coveted movement in the Crossfit repertoire. The athlete completes a pull up but ends with the torso and upper body above the bar. You never forget your first!