Disappointed with your Open score? Didn’t hit what you were aiming for? You’ve got 12 months—plenty of time to fix that. By locking in these five movements, you’ll set yourself up for a stronger, more confident performance in the 2026 CrossFit® Open.
These skills show up year after year, and with smart training, you can make serious progress—whether you're trying to jump from scaled to Rx or just want to climb the leaderboard.
This guide is for anyone who’s ready to put in the work, especially those sitting right on the edge of a breakthrough.
Let’s walk through the five movements you should focus on—starting with the most achievable and building toward the ones that can truly separate you from the pack.
1. Double Unders
Double unders appear every single year in the Open. If you don’t have them, now’s the time to learn. The good news? You don’t need extra strength, mobility, or advanced gymnastics. Double unders are purely about coordination and rhythm.
Key Tips:
- Use the right rope. Most beginners pick up a super-fast speed rope or the cheapest option they can find. Both are a mistake. You want a jump rope with a slightly heavier cable and solid bearings that offer good feedback.
- Get the right length. If you can't hear the rope tapping the ground, it's too short. Choose a rope that reaches around chin or ear level when standing on the midpoint.
- Feel the rhythm. Listen for that tap-tap-tap with each jump. The sound confirms your timing is on point.
- Avoid learning with Ferrari-level speed ropes. These are too fast for beginners and make it easier to trip. Instead, think "minivan" — slower, controlled, and more forgiving.
Bonus:
If you're stuck doing single-double-single in workouts, start pushing for small unbroken sets. Even two or three reps strung together will skyrocket your confidence and boost your Open score.
Double unders can be learned fast because the only barrier is coordination.
With the right rope and practice structure, athletes in our programs have gone from zero to 100+ unbroken in just 8 weeks.
Whipping yourself again? Click here for double under tips that don’t suck.
2. Toes-to-Bar
Toes-to-bar are another Open staple. Even a few reps can drastically change your ranking.
Common Mistake:
Athletes often flick their feet without proper positioning, leading to missed reps. You might hear, "I just can't get my toes up!"
Fix It Fast:
Use this cue sequence:
- Look up (shortens the distance and clears your head from the path)
- Lean back
- Tuck your knees
- Flick your feet to the bar
Even if you don’t have a strong kip yet, this technique alone can help you hit your first rep. Add a basic kip swing and you can build consistency.
Open Strategy:
You don't need huge unbroken sets. In fact, many top athletes intentionally stick with fast singles or sets of 3-5 to preserve energy and avoid burnout.
If you're on the scaled-to-Rx border, hitting even 5-10 reps as singles can help you Rx the workout and leap ahead on the leaderboard.
Still swinging all over the place? Grab our go-to toes-to-bar drills here.
3. Chest-to-Bar Pull-Ups
Chest-to-bar pull-ups are where many athletes hit their first major sticking point. But they’re more accessible than you think—especially if you focus on the first kip.
What to Fix:
Most failed reps are due to a weak setup. Athletes jump into a half-hearted kip and immediately stall out.
Fix It Fast:
- Jump higher. The more momentum you can generate, the more potential energy you have for the pull.
- Drop into a deep arch. That arch sets you up for a powerful swing.
- Use the "box drop-in" method. Stand on a box or J-hook, get your eyes above the bar, then drop into a strong kip swing. This gives you added momentum and better body position.
Practice Strategy:
Go for consistent singles. Jump up, hit one good rep, drop down, reset. This approach is far more effective than grinding through broken sets and failing mid-workout.
Hand Protection:
Grip tears are common in chest-to-bar workouts. Use quality leather grips (like the RX Smart Gear Alex Smith Grips), chalk up heavily, and keep your hands in fighting shape for all bar-based movements.
Still not hitting your chest? Check out these legit progressions.
4. Bar Muscle-Ups
If you have:
- 7 unbroken strict pull-ups
- 7 unbroken Kipping chest-to-bar pull-ups
- 7 unbroken toes-to-bar
Then you likely have the capacity for your first bar muscle-up.
What to Fix:
Again, it’s all about the first kip. Most failed bar muscle-up attempts come from weak initial momentum.
Fix It Fast:
- Jump high. Get your eyes to bar level when you start.
- Commit to a big arch and strong swing. That initial swing fuels the transition.
- Use the box or J-hook drop-in method. Dropping from a higher position into the kip gives you the momentum needed to clear the bar.
You don’t need to do sets of 3, 5, or 10. If you can get one bar muscle-up, you will separate yourself from thousands of athletes on the leaderboard.
Resource:
Our full bar muscle-up course includes drills, transition tips, and hand placement guidance to help you convert strength into successful reps.
Need more progressions? Click here for more bar muscle-up tips that actually work.
5. Ring Muscle-Ups
While bar and ring muscle-ups don’t always appear in the same Open year, one of them almost always does. This year, it’s likely to be rings.
Prerequisites:
- 7+ strict pull-ups
- Deep, controlled ring dips
Quick Wins:
- Use a false grip. Get the ring deep into the crease of your wrist.
- Use a "semi-strict" kip. Even just a small leg swing can give you the momentum needed to transition.
- Drop into your kip. Just like with the bar, use a box to start high and drop into your swing.
- Lean forward aggressively. Once the rings reach your chest, look down and drive your head and chest forward through the rings.
You don't need full-blown swinging gymnastics reps to succeed. Even one ring muscle-up with a strict-plus-kip hybrid can change your entire Open performance.
Ring muscle-ups can be learned faster than people think—especially when they stop trying to copy advanced athletes and instead focus on their grip, pulling power, and transition mechanics.
Still hungry for more? Tap here for more ring muscle-up tips.
You Can Learn These Fast - Trust Us!
If you're on the edge of scaling or Rx, working on these five movements now can drastically change your Open experience. You don’t need to master them all. Even getting one new movement down could mean hundreds or thousands of spots on the leaderboard.
To recap:
- Double Unders — Rhythm and coordination. Practice consistently with the right rope.
- Toes-to-Bar — Positioning and timing. Quick singles are king.
- Chest-to-Bar — Powerful kip and consistent reps. Jump high and swing hard.
- Bar Muscle-Ups — Prereqs + strong first swing. One rep = leaderboard gold.
- Ring Muscle-Ups — False grip, pulling strength, and forward transition.
If you're serious about progress, check out the training resources linked in our platform.
We’ve helped thousands of athletes learn these movements through free tutorials, coaching feedback, and full step-by-step programs.
Curious how WODprep Academy can level up your training? Click here to find out.
Start now. Learn one skill at a time.
Tag us when you get your first rep, and we’ll be cheering for your Open magic.
WODprep has your back.
Everything You Need To Get Your Best Score Yet In The CrossFit® Open:
- Movements You Can Expect To See In The CrossFit® Open 2025
- I Ranked The Top Movements For The CrossFit® Open 2025
- Top 5 Movements to Master Before the CrossFit® Open 2025
- How to Prepare for the CrossFit® Open 2025?
- Does the CrossFit® Open 2025 Leaderboard Matter?
- The CrossFit® Open: Unveiling the Ultimate Fitness Challenge
- The Evolution and Community Spirit of the CrossFit® Open
- CrossFit® Open Mastery: Crafting Your Path to Dominance