What’s an EMOM? Your No-Nonsense Guide to CrossFit Lingo

So, you’ve either just started CrossFit—or you’re thinking about giving it a go.

First of all—great decision 💪

Second… you might already be wondering what language everyone’s speaking.

“EMOM… AMRAP… RX… buy-in…”
It can feel like you’ve walked into a completely different world.

As owner Sian puts it:

“Everyone remembers their first class feeling a bit lost—that’s completely normal. Our job is to make sure you never feel out of place, no matter your experience level.”

So let’s break it all down.

Is It Just Me, Or Is This Confusing?

Not just you—at all.

CrossFit is packed with different movements, formats, and terminology. That’s actually what makes it so effective (and never boring), but it does mean there’s a bit of a learning curve at the start.

The good news?

“You don’t need to know everything to get started—you just need to walk through the door,” says the coaching team.

At CrossFit Warrington, every session is fully coached. We demonstrate movements, explain the workout, and make sure you’re confident before you begin.

Equipment You’ll Come Across

You’ll notice pretty quickly that CrossFit isn’t your typical gym setup. Here are some of the key bits of kit:

• AbMat – Used for sit-ups to improve range of motion
• BB (Barbell) – The main lifting bar, with different weights available
• DB (Dumbbell) – Hand-held weights, often hex-shaped
• KB (Kettlebell) – Used for swings, carries, and strength work
• Plates – The weights added to a barbell
• Clips – Keep the plates secure on the bar
• Rig/Rack – The frame used for pull-ups, squats, and more
• Rings – For gymnastics-style movements
• Trap Bar – A more accessible way to deadlift for many members

“We’ll always help you choose the right weight and equipment for your level,” the coaches explain. “There’s no guesswork.”

Movement Abbreviations (The Whiteboard Code)

You’ll often see workouts written in shorthand:

• BJ – Box Jump
• BS – Back Squat
• C&J – Clean & Jerk
• C2B – Chest-to-Bar Pull-Up
• DL – Deadlift
• FS – Front Squat
• HSPU – Handstand Push-Up
• OHS – Overhead Squat
• PP – Push Press
• TTB – Toes-to-Bar
• WB – Wall Ball

Don’t worry about memorising these—honestly.

“Even experienced members still double-check the board sometimes,” says Sian. “You’ll pick it up faster than you think.”

Workout Formats You NEED to Know

These are the big ones 👇

EMOM – Every Minute On the Minute

At the start of every minute, you complete a set amount of work.

If you finish early, you rest.
If you don’t… you roll straight into the next minute.

“EMOMs are great because they teach pacing and consistency,” the coaches say. “They look simple—but they’ll test you.”

AMRAP – As Many Rounds/Reps As Possible

You’ve got a set time (for example, 10 minutes), and your goal is to get through as much work as you can.

“This is where you really learn to push your own pace,” says Sian. “Everyone’s working hard—just at their own level.”

For Time / AFAP

Complete the workout as quickly as possible.

Simple idea—but always with good movement standards first.

Buy-In / Buy-Out

Work done at the start or end of a workout.

Example: a run before getting into the main session.

Time Cap

A limit on how long the workout lasts.

“Time caps help keep workouts effective and manageable,” the team explains. “It also helps us guide you on the right level to work at.”

Chipper

A longer workout with big chunks of reps to work through.

Finisher

A short, intense workout at the end.

“Finishers are where we like to have a bit of fun—and a bit of suffering,” the coaches admit.

Tabata

20 seconds work, 10 seconds rest, repeated 8 times.

Short. Sharp. Very effective.

RM (Rep Max)

Your maximum lift for a certain number of reps.

• 1RM = your heaviest single lift
• 5RM = heaviest for five reps

Key CrossFit Terms

• WOD – Workout of the Day
• RX (As Prescribed) – Doing the workout exactly as written
• Scaled – Adjusted to suit you (this is encouraged, not a step down)
• Box – Another name for a CrossFit gym

“Scaling isn’t a backup option—it’s the right option,” says Sian. “The goal is always the same stimulus, just tailored to you.”

Still Wondering “What’s an EMOM?”

That’s completely normal.

The truth is, you’ll learn all of this by doing—not by memorising.

And as Sian puts it:

“We’re not here to test what you know—we’re here to help you improve, feel confident, and enjoy training.”

So if you’re ever unsure—just ask.

Because at CrossFit Warrington, you’re not expected to know everything…

You’re just expected to show up.