CrossFit 101: All The Hybrid Sport Terminology You Need To Know

So, you’re new to CrossFit? Do you know your WOD from your GHD? What’s the difference between a Fran and a Murph?
Don’t worry; at FitKit, we are here to help you with all the CrossFit lingo, so you know exactly what you’re talking about. 

In this post, we’ll discuss all the potential exercises, what makes up a CrossFit workout, and all the equipment you’ll need to know. 

CONTENTS

General CrossFit Terms Explained
This section will explain all the general terms used when discussing CrossFit, including everything from competition terms to general concepts used to track workouts.
General CrossFit Terms Explained
This section will explain all the general terms used when discussing CrossFit, including everything from competition terms to general concepts used to track workouts.
General CrossFit Terms Explained
This section will explain all the general terms used when discussing CrossFit, including everything from competition terms to general concepts used to track workouts.
Amrap

Box

In CrossFit, a “Box” is known as a CrossFit gym. Unlike traditional gyms, CrossFit requires a different type of set-up due to the exercises performed in the sport. Boxes usually need to be open spaces with enough room for barbells, pull-up bars, rings, and all the other equipment we will discuss later.

AMRAP

AMRAP is an acronym for “As Many Reps (Rounds) As Possible”. The workout format does exactly what it says on the tin; the user must perform as many repetitions or rounds of a chosen movement within the given time frame. An example would be “10-minute AMRAP. 10 push-ups. 10 sit-ups. 10 burpees.” You would perform the movements as many times as possible for 10 minutes.

For Time

“For Time” requires users to complete a set of movements as quickly as possible. The athlete must maintain good form but complete all the exercises in the shortest amount of time. An example of this would be “50 press-ups for time.”

Score

Your “Score” is ultimately the result of your workout; it allows CrossFit users to track their progress and create friendly competition in the gym. Your score could be the number of reps completed during the AMRAP, your time if you have completed a workout ‘For Time’, or even the amount of weight lifted.

Affiliate

If the term “Affiliate” is a CrossFit licensed gym that operates under the CrossFit brand. If an Affiliate is independently owned, they must pay an annual fee to the CrossFit brand and meet specific requirements to use and be associated with the CrossFit name.

CrossFit Games

Designed to find the fittest athletes on Earth, the CrossFit Games is an annual competition in which CrossFit athletes complete challenging workouts to test their endurance, strength, agility, and overall fitness. The Games usually feature elite athletes but also have some divisions for everyday CrossFit enthusiasts.

Crossfit Open

The CrossFit Open is an online competition that qualifies participants for the CrossFit Games. Over three weeks, participants submit their scores for challenging workouts. The competition is designed for elite athletes but is also open to everyone to enhance the community-like feel of CrossFit.

Crossfit Open

The CrossFit Open is an online competition that qualifies participants for the CrossFit Games. Over three weeks, participants submit their scores for challenging workouts. The competition is designed for elite athletes but is also open to everyone to enhance the community-like feel of CrossFit.

Crossfit Open

The CrossFit Open is an online competition that qualifies participants for the CrossFit Games. Over three weeks, participants submit their scores for challenging workouts. The competition is designed for elite athletes but is also open to everyone to enhance the community-like feel of CrossFit.

Crossfit Open
CrossFit Movements Explained
This next section explains some potential CrossFit movements that will make up the core exercises of CrossFit workouts. We’ll explain how to complete each movement and give you some handy tips and tricks on keeping your form the best it can be.
CrossFit Movements Explained
This next section explains some potential CrossFit movements that will make up the core exercises of CrossFit workouts. We’ll explain how to complete each movement and give you some handy tips and tricks on keeping your form the best it can be.
CrossFit Movements Explained
This next section explains some potential CrossFit movements that will make up the core exercises of CrossFit workouts. We’ll explain how to complete each movement and give you some handy tips and tricks on keeping your form the best it can be.
Barbell
Burpees
Double Under
Bodyweight / Air Squats
Knees to Elbows
Kipping Pull Up
Band Assisted Pull Up
Pistol
Walking Lunge
Rope Climb
Ass To Grass
Sumo Deadlift High Pull Up
Thruster
Handstand Push Up
Muscle Up
Box Jump
Snatch
Clean and Jerk
Ring Dip
Wallball
CrossFit Workout Types Explained
With CrossFit workouts, there’s some terminology you might not understand, but fear not – here are some of the most common workouts and their acronyms.
CrossFit Workout Types Explained
With CrossFit workouts, there’s some terminology you might not understand, but fear not – here are some of the most common workouts and their acronyms.
CrossFit Workout Types Explained
With CrossFit workouts, there’s some terminology you might not understand, but fear not – here are some of the most common workouts and their acronyms.
WOD

WOD is an acronym that stands for “Workout of the Day”. This is a daily workout that is provided by CrossFit affiliates or CrossFit HQ and is designed to test gymnastics, strength, agility and more.

 

Hero WODs

The Hero WODs commemorate those who have fallen in the emergency services or armed forces. They are designed to be physically and mentally challenging to pay respect for the hero and their sacrifice. 

 

Metcon

Short for "Metabolic Conditioning," a Metcon is a high-intensity workout designed to improve cardiovascular endurance, stamina, and metabolic efficiency. It often combines strength and cardio movements and is measured on time or in task-orientated formats.


Fran

Fran is one of CrossFit’s most famous WODs. It consists of 21-15-9 reps of thrusters and pull-ups, performed for time. So, you will need to perform 21 thrusters and 21 pull-ups, then move on to 15 thrusters and pull-ups, and so on. A good beginner time would be 7-9 minutes, whereas elite athletes should aim for under three minutes. 

 

Murph

Murph is a Hero WOD named after Navy Lieutenant Michael Murphy. It includes:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Advanced athletes often complete it wearing a weighted vest. It’s traditionally performed on Memorial Day in America as a tribute.


Grace

Grace is a benchmark WOD consisting of 30 reps of clean and jerks (135/95 lbs) performed for time. It tests power, speed, and endurance, with athletes aiming for a fast yet controlled performance. Snatches aren’t allowed for the Grace WOD, so watch your form. Beginners should aim to complete this workout in around 7-9 minutes, and elite athletes should aim for under two minutes. 

 

Filthy Fifty

The Filthy Fifty is a chipper-style workout consisting of 50 reps of 10 different exercises performed in sequence. The exercises typically include: 

  • Box jumps (24/20")
  • 1 Jumping pull-ups
  • Kettlebell swings
  • Walking lunges
  • Knees-to-elbows
  • Push press (45/35 lbs)
  • Back extensions
  • Wall balls (20/14 lbs)
  • Burpees
  • Double unders

 

 

CrossFit Equipment Explained
Understanding the equipment you need to complete your CrossFit workouts is important. Here is a full description of the gym equipment you can expect to find and a brief explanation of what you'll need them for.
CrossFit Equipment Explained
Understanding the equipment you need to complete your CrossFit workouts is important. Here is a full description of the gym equipment you can expect to find and a brief explanation of what you'll need them for.
CrossFit Equipment Explained
Understanding the equipment you need to complete your CrossFit workouts is important. Here is a full description of the gym equipment you can expect to find and a brief explanation of what you'll need them for.
Dumbell

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Pull Up Bar
Gymnastic Ring
Jump Rope
Battle Ropes
Weighted Belt

Step into the CrossFit world with FitKit UK today

Now that you know everything there is to know about CrossFit, why not try it? At FitKit, we are experts in providing the very best gym equipment for home and commercial gyms and have a wealth of experience helping users achieve their fitness goals. Whether you are looking for functional fitness equipment to master CrossFit exercises in your home gym or you are a commercial gym looking to expand your offering, FitKit can help with our extensive selection of cardio and strength equipment!