Course/Module 2 · Competence/Lesson 2.2
Lesson 2 of 12 in this module11 of 47 overall
Day
8
of 90

ATC Lingo: The Words You'll Hear Every Class

3 min read
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Coaches don't yell things in code on purpose. But there are a few dozen words you'll hear every week, and once you know them, the whole hour speeds up. Here are the ones that matter — pulled from the actual workouts you'll see in your first month.

Equipment shorthand (the easy ones)

  • BB = Barbell · DB = Dumbbell · KB = Kettlebell
  • LM = Landmine (the pivot attachment on the rack) · SB = Sandbag
  • SA = Single Arm ("SA Row") · DBL = Double (both arms/legs) · OH / Ohead = Overhead

Movement shorthand

  • RDL = Romanian Deadlift · B-Stance RDL = single-leg dominant RDL, one foot in a kickstand
  • KBS = Kettlebell Swing · T2B = Toes To Bar · GTOH = Ground To Overhead
  • BRF = Bent-over Reverse Fly · PS / Pstep = Power Step · MTN Climbers = Mountain Climbers · Jax = Jumping Jacks

ATC-original movement names (this is where it gets weird)

  • Long Boy = a long traveling movement across the length of the grey mat (long plate push, sled push, lunge walk)
  • Lot Lap = one loop around the ATC building · Mega Lap = a bigger lap around the entire parking lot (quarter-mile circuit)
  • Island = a jog or walk around the back "alley" of the building
  • Spins = bike revolutions ("100 spins" = 100 revs)
  • Burp Knucks / Burp 2 Knux = burpee that ends with a fist bump with your partner
  • Jesus Ups = burpee + standing overhead press · Cherry Bombs = explosive V-up with a clap
  • Up & Overs = hop laterally over a box, both feet
  • CYMIC (Catch Me If You Can) = an outdoor partner relay — one person does a traveling movement while their partner jogs the distance; when they catch up you switch, working your way around the building

Format words (how the workout is structured)

  • Pick Your Pump / Pick Your Station = pick a starting station and rotate through the rest
  • 21s = 7 bottom-half reps, 7 top-half reps, 7 full reps
  • Pyramid = reps ascend then descend · LATT = Ladder Top (ascend) · LATB = Ladder Bottom (descend)
  • Side by Side = both partners work at once · You Go, I Go = partners alternate · Run & Gun = one partner jogs the island while the other does a movement for as long as it takes them to get around
  • Get Thru Style = perform the workout top to bottom, usually cardio-focused, against a time goal · Finisher = the brutal last movement of class

Symbols (this is the cheat code)

  • % = rest / switch with partner (NOT percent of 1RM — this confuses CrossFit transfers constantly)
  • ^ = top half of a rep, or "up" · v = bottom half, or "down"
  • <> = infinite reps until your partner finishes their movement · x4 Rds = times 4 rounds · :60 Sec = 60-second interval
  • (M 45 / W 25) = men's weight / women's weight prescription

Coaching cues you'll hear in real time

  • "Brace" = tighten your core · "Drive" = push through the floor · "Tall spine" = ribs stacked over hips
  • "Hinge it back" = push hips backward (RDL setup) · "Encourage" = your partner's job is to cheer you through your set · "Spot" = stand behind the lifter, hands ready
Your move
Open and print the ATC Lingo Wallet Card — keep it in your gym bag for your first month. By Day 30 you won't need it, but you'll be glad you had it for Days 8 through 22.