The CrossFit® Open 2024 is just around the corner, and to ensure you're ready to dominate the competition, it's crucial to master these seven key movements. Whether you're a seasoned CrossFit® veteran or a newcomer to the sport, these drills and techniques will help you conquer the challenges that lie ahead.
1. Ring and Bar Muscle Ups:
The Box Drop-In Method
The game-changing "Box Drop-In Method" can revolutionize your bar muscle-up game. Instead of the traditional jump approach, strategically position yourself on a box for a significant momentum boost.
Whether on the bar or rings, standing on an elevated surface allows for a better grip and a smoother transition over the obstacle.
This method simplifies the muscle-up process, making it more achievable.
2. Kipping Pull Ups:
The Glide Kip/Tarzan Swing Hybrid
Unlocking your first chest-to-bar pull-up is a pivotal moment. Instead of a conventional jump, try the "Glide Kip/Tarzan Swing Hybrid." Take a half step back, jump up with your entire body behind the bar, and use the swing of your legs for forward momentum.
It may not be textbook, but it's effective in getting you from zero to one, which could mean a huge chunk of places on the Open leaderboard. From there, you can work on improving your kip to allow you to string multiple together.
3. Toes to Bar: The Glide Kip
Starting as a beginner with toes-to-bar can be challenging, but the "Glide Kip" technique can make it more achievable. Jump up behind the bar, use the forward swing momentum, and smoothly swing your legs up to touch the bar.
It doesn't have to be your toes; any part of your feet touching the bar between your hands counts. Perfect this technique to distinguish yourself in the RX division.
4. Double Unders:
Embrace the Messy Jump
Going from 0 to 1 double under is a significant milestone. Don't obsess over a flawless jump; embrace the "world's ugliest double under." Start with big singles, jump higher than for single unders, and get comfortable with the idea of a big jump.
Once you've mastered big singles, attempt the max effort double under with a high jump, tucked knees, and rapid wrist spin. It might not be perfect, but it's a crucial step towards mastering double unders. Getting multiple reps of doubles becomes a whole lot easier when you’ve figured out one rep - regardless of how messy it looks!
5. CrossFit® Pull Over:
Embracing the Tarzan Swing
Execute a successful pull-over by embracing the forward and backward momentum of the Tarzan swing. Allow yourself to swing freely, creating a pendulum motion.
Initiate your pull-over during the forward swing to harness the momentum and propel yourself up and over the bar. Mastering this technique will give you a significant advantage in CrossFit® pull-overs.
CrossFit® pull overs are new to the competition floor, and we expect them to turn up in the Open.
6. Strict Handstand Push Up:
Seated Dumbbell Press Drill
To build the strength and range of motion required for strict handstand push-ups, try the seated dumbbell press drill. Sit down, engage your core, and press the dumbbells overhead, fully extending your arms.
Control the descent back down and choose a challenging weight within the 6 to 8 rep range for 3 or 4 sets. You can build the reps until you can manage the next heaviest set of dumbbells. This drill simulates the handstand push-up lockout position, preparing you for success in the CrossFit® Open 2024.
So, what’s next?
Prepare to dominate the CrossFit® Open 2024 by mastering these seven movements with the provided drills and techniques. Incorporate them into your training regimen, and watch as your skills skyrocket to new heights.
Good luck, and may your Open experience be filled with success!
Want to crush every CrossFit® movement?
Become an Rx athlete and enroll in CrossFit®'s largest academy of courses. Master each movement, and rise to the top of the leaderboard in your gym. Hundreds of athletes have achieved precisely that and have never looked back."
If you want to read the full series, click the links below! Enjoy!
Disclaimer: WODprep is not affiliated with CrossFit®, Inc nor is it endorsed by CrossFit®, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit®, Inc. We are an independent group of functional fitness athletes trying to help people like us perform better in their WODs and everyday lives.