If you follow me on Twitter, Instagram or if you’ve scanned the Angry Trainer Facebook page recently, you’ve more than likely seen the written version of my CrossFit WOD’s. Sometimes I’ll try a benchmark workout right from the CrossFit trainers handbook and other times I’ll make up my own.
But if you’re not familiar with certain abbreviations and terms, the rundown of exercises may appear to be a foreign language. So today I’m sharing the Top 10 CrossFit terms to help all of you better understand what the heck these workouts are!
1. AMRAP – As Many Rounds or Reps As Possible. Basically, in a given time frame the trainee will either try to get a maximum number of reps or if the workout is a circuit of two or three exercises for a set number reps, you would the try to get through as many rounds of that circuit in a given time.
2. DU’s – Double Unders’s. Not only does this exercise actually sound very cool, but it’s super tough. What is it? Simple – it’s jump rope, but instead of swinging the rope once around the body per jump, you swing it twice! Hence the name double under’s, get it? The rope makes an awesome whipping sound when performing these and up until yesterday, mastering this exercise eluded me. Not any more!
3. SDHP – Sumo Deadlift High Pull. This is one of my favorite exercises now. It’s essentially a sumo (wide stance) deadlift combined with what you most likely know as an upright row in traditional lifting. It’s an awesome full body movement that when done properly also engages a lot of core, hip and glute musculature.
4. EMOM – Every Minute On The Minute. This is when a trainee will perform a set number of reps for a certain number of exercises starting exactly when the minute starts and for a set amount of time. The faster you complete your reps, the more time you have to rest. So if EMOM you perform 10 squats, 10 pushups and 5 sit-ups in 35 seconds, you get to rest 25 seconds before starting again. How long is the WOD? It’s up to you. Try what I just suggested for 10 minutes and you’ll get an idea how this works. Get it?
5. POOD – 16.3 Kg or 36 pounds. I guess using kilograms didn’t confuse enough people, so now we also have pood’s as well. It’s a Russian conversion measurement for weight that may require you to breakout a calculator. Most Crossfit gyms will have their bells color-coded to 18lbs. (.5p), 27lbs. (.75p), 36lbs. (1p), 54lbs. (1.5p) and 73lbs. (2p).
6. Thrusters – Here we have yet another favorite exercise of mine. Weight training and bodybuilding traditionalists will call this a push press or squat and press but really in CF it’s much more. It’s actually a ‘thrust’ from the bottom position of the squat to standing, while holding a barbell or dumbbells and finishes with an overhead press. Special attention is focused on shoulder position, hip engagement and thrust technique.
7. HSPU’s – Hand Stand Push-Ups. I’ll admit it, I don’t do these very well. Essentially a trainee will walk up to a wall, place their hands on the ground and get into a handstand position with their feet resting against the wall for balance. Once in position, the trainee will then begin lowering and pressing their body (yes, upside down!). Some people use blocks or place pads under their head to shorten the range of motion, but no matter what these are tough!
8. MU’s – Muscle Up’s. I’m really close to getting one of these with perfect form! What is it? Think about combining a pull-up with a dip on a pull-up bar. The trainee will grab the bar, perform an overhanded pull-up and as they reach the top of the movement, they’ll transition into the start of dip and press themselves up to straight arms above the bar. The advanced trainees will do these on gymnast rings, which requires much more control and stabilization.
9. OHS – Overhead Squat. This is a squat performed while holding a bar over your head in an active shoulder position. Since many people suffer from lack of shoulder mobility (my hands raised), this exercise is extremely tough with holding just an 8oz. piece of PVC pipe overhead. But I can tell you that I’ve been practicing for months and I’ve become significantly more proficient and my shoulders are more flexible.
10. TTB – Toes To Bar. This is a great abdominal exercise. Head over to your pull-up station, jump up and hang with straight arms. Next start to perform abdominal leg raises but with a little bit of body swing that allows you to touch the bar you’re holding with your toes. Although there is a bit of momentum, the movement is controlled, precise and deliberate.
I’ve shared what I think are the ten most common used terms in many CrossFit WOD’s (Workout Of The Day) but there are many more. When I first became a Level 1 CrossFit trainer, I was a bit lost too. But like anything else these exercises and acronyms will become a second language to you.
Do you have any CrossFit terms to add? Share them below.
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