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Open movement preparation

Movements to practise for the CrossFit Open

Review six movement skills and build a plan around the standards and divisions of the actual Open workout.
By Published Updated 3 min read
Open movement preparation — Wodball guide.
© WodBall

Prepare skills without predicting the workouts

The French article highlights six movements associated with Open preparation. This is a useful practice list, not a prediction that each movement will appear in the next event or a requirement to master every RX skill before entering.

Workout standards and division options belong to the published event instructions. Read the relevant scorecard rather than relying on a general technique summary.

Thruster

A thruster links a front squat with an overhead drive. Practise the front-rack position, squat and transition at an appropriate load. A competition may specify squat depth and the required overhead finish; a vague cue such as thighs parallel is not a substitute for that standard.

See the thruster guide for movement context.

Double-under

The rope passes under the feet twice during a single jump. Establish consistent single jumps and hand positioning, then use short practice sets rather than accumulating misses under pressure.

The double-under guide explains the skill. If a workout offers an alternative, follow its specified option and counting rules.

Muscle-up

A muscle-up moves from hanging below a bar or rings to support above them. Pulling strength, support and transition skills need appropriate progressions. A bar and ring muscle-up are distinct versions.

Work with a coach instead of treating repeated uncontrolled attempts as a progression. Explore the muscle-up guide.

Clean and jerk

The clean brings the bar to the shoulders, then the jerk takes it overhead. A clean does not automatically require a full squat unless the task specifies it. Likewise, a workout permitting shoulder-to-overhead options may have different rules from one naming a jerk.

Read the clean-and-jerk guide and practise repeatable lifts before adding speed.

Toes-to-bar

This movement brings the toes to the bar from a hanging position under the prescribed standard. Build hanging control and the appropriate raising progression before attempting larger sets. Kipping is a skill, not a reason to skip preparation.

Use the toes-to-bar guide and confirm the event's contact and start requirements.

Wall-ball shot

Link the squat and throw to the prescribed target. Ball weight, target height and repetition standard must come from the actual workout. Practise accurate repetitions and planned breaks rather than an opening sprint.

See the wall-ball guide.

Turn the list into a manageable plan

Choose a small number of priorities with your coach. Practise skills, review video where useful and keep recovery in the weekly plan. A general article cannot assign your competition level or promise a result.

Our Open guide and scaling article explain the wider preparation choices.