In order to help you better understand the basics of CrossFit®, we have decided to list the terms used in CrossFit®.
This lexicon does not list the movements but simply the basics of a CrossFitters vocabulary and scoring system.
The vocabulary is mostly composed of English acronyms and even English words, so these terms are simply translated into French.
The basics of CrossFitter vocabulary:
We will first discuss the general culture terms in CrossFit®. These terms will allow you to understand the grading system and the progress of your sessions
Name for a CrossFit® gym (literally box)
Qualification for the CrossFit® World Championship called the Games.
The qualifications and the competition are open to everyone
PR : « Personal record »
Your personal record, on a WOD, a load etc …
REP : “Rehearsals”
This is the number of repetitions to do for each movement.
RM : « Max Rehearsals »
Maximum load that can be lifted 1 time without a break.
Round or Set : ”Tour”
A round or a “tour” is the set of movements requested during a WOD, it is possible to have several rounds in a WOD
The different types of WODs:
WOD : « Workout Of the Day »
The workout of the day, it is characterized by a mixture of movements, there are several different types of WOD:
WOD: Development of general physical qualities, it helps to develop the fitness
WOD Mobility: These WODs improve general physical quality. They are made up of static and dynamic movements, the mobility WODs develop joint flexibility.
Weight WOD: This WOD allows you to develop your technique on movements such as the snatch or the clean and jerk. Learning weightlifting will help you improve in CrossFit®.
Powerlifting WOD: Powerlifting develops your strength and endurance through 4 main exercises:
- Shoulder Press
- Bench Press
- Back squat/Front squat
- Deadlift/Romanian deadlift
The Powerlifting WOD will allow you to better handle the other WODs and thus improve your scores
Strongman WOD: This WOD also develops your strength and endurance. However, unlike the Powerlifting WOD, this WOD uses less technical movements, allowing you to increase the amount of weight you lift more quickly.
Outdoor WOD: The outdoor WOD is more cardio focused, with some running involved. As the name suggests, it takes place outdoors.
BENCHMARK WODs: These are reference WODs: WORK OUT HERO (wods created in tribute to soldiers/firemen/police officers etc.) NEW GIRLS etc…
They allow you to see your progress on the same WOD. You can also compare your results with those of your friends on these WODs.
RX : ” As Prescribed ” : As requested.
This means that the WOD is performed without adjustment. These WODs are usually reserved for people with experience.
In order to measure your performance and progress, a scoring system is set up for each session. However, the scores are not calculated in the same way from one WOD to another (time, number of reps, number of rounds, etc.) depending on the objective of the session.
AMRAP : « As Many Repetition As Possible »
This means doing as many reps or sets as possible on a WOD. The AMRAP is divided into several parts, one part where you do the exercise, and a rest part. So you go back and forth between exercise and rest, while doing as many rounds as possible (example: 3′ of exercise, then 3′ of rest, then 3′ of exercise again, etc…).
Your final score will be the number of rounds or total reps you have done
During a For Rounds, you simply have to do the maximum number of reps in a given time. For example: you will have a sequence of 2 movements with a given number of reps to repeat continuously for 10 minutes. Your score will be your number of reps or rounds completed.
The exact opposite of a For Rounds. Here we give you a number of moves to perform, (for example: 10 burpees and 10 chest to bar). Your score will be the time it takes you to perform the moves and the number of reps required.
EMOM « Every Minute On the Minute »:
Literally minute by minute.
During an EMOM, you will have 1 minute to complete a round. The WOD is obviously broken down into several minutes. During your minute, you will have a certain number of reps to perform, once these reps are done, you can rest for the rest of your minute, before starting the next minute.
For example: let’s say we have an EMOM with 10 push-ups and 10 squats to do. In your first minute, you will do 10 push-ups and then rest for the rest of the minute. During the second minute, you have to do 10 squats then rest until the end of the minute.
Be careful to adapt the number of reps and/or the load to lift during your rounds. An EMOM can last 5 minutes as well as 30 minutes, so it is important to have enough rest during your minute.
TABATA is similar to EMO. In this training mode, you will have to do the maximum number of reps for 20 seconds, then take a 10 second break, then you have to repeat the 20 seconds etc ….
The score you get is the one for the set where you did the fewest reps.
In other words, it’s about adapting the WOD to the level of the person performing it. To do this, you can adapt the load to be lifted, the number of reps or simply do a similar exercise at the muscle level that will be more adapted, such as replacing chest to bar with pull-ups for example.
You now have the basics of CrossFit® vocabulary, don’t hesitate to consult our other blogs to learn the different movements in CrossFit® and to be advised during your first sessions!