New to CrossFit? Then this cheat sheet should help.
1. WOD – Workout of the Day: This is the set of modalities for you to follow.
2. AMRAP – As Many Reps/Rounds As Possible: Complete a circuit as many times as you can within a given time frame.
3. MetCon – Metabolic Conditioning: Usually a few exercises repeated AMRAP-style.
4. Thruster: To do this move, grab a barbell and start in front rack position–standing position with the bar resting against the front of your shoulders; hold the barbell with a hook grip. Drop into a full squat position while keeping the barbell at shoulder level. Return to standing position in an explosive (thrusting) motion and push the weight up over your head. Bring the barbell back down to your shoulders and repeat.
5. DU – Double Under: While jumping rope, allow the rope to pass under your feet twice while you’re still in the air.
6. Pistol: A pistol is a one-legged squat.
7. Snatch: The overall goal is to use a wide grip to lift a barbell from the floor to an overhead position in one fluid and lightening-fast motion.
8. Chipper: Refers to a WOD that you have to chip away at in order to finish. It consists of a series of multiple movements (usually 5 to 10) where each athlete is trying to finish the entire thing as fast as humanly possible.
9. Kipping: Kipping implies the use of explosive strength in order to gain momentum when performing pull-ups, handstands, push-ups, and dips. For example, kipping pull-ups are completed without dropping from the bar. This modality starts on the pull-up bar with a powerful hip drive, explosive kick, and strong pull from the arms in order to create enough momentum to get your chin up over the bar.
10. RX: When a WOD is performed RX’d, that means the athlete performs all modalities using the prescribed weight and reps. In CrossFit, all WODs can be scaled down to meet your fitness level, but the goal is to get to a place where the RX is challenging, yet doable.
11. ATG – Ass To Grass/Ground: ATG ensures you’re getting as low as possible when doing front, back or air squats.
12. CFT – CrossFit Total: CFT allows an athlete to get an accurate idea of how strong they are by testing themselves in arguably the three most functional CF modalities: back squat, strict press, and deadlift. CFT is the best of three attempts at these three exercises, and the sum of the max weight performed in each movement will give you your score.
13. Tabata: Tabata is a work-rest method.. Here’s an example: For 20 seconds, complete as many reps of a given exercise as possible. Then rest for 10 seconds and repeat this seven more times for a total of eight intervals. After your 4 minutes are up, your score is the least number of reps for any of the eight intervals.
14. Pood: Russian unit of measurement used for kettlebells.1 pood =16 kg/35 lbs; 1.5 pood = 24 kg/53 lbs; 2 pood = 32 kg/71 lbs.
15. PR’d: You’ll hear “PR” when an athlete achieves his or her personal record on a lift.
16. For Time: See how you stack up with the rest of the CrossFit world by measuring the time it takes to complete a prescribed workout.
Let me know what I’m missing.