Alright, it’s that time of the year again—The CrossFit® Open is just around the corner. Whether you’re in it for the leaderboard glory, to push your limits, or just to have fun with your gym buddies, the Open is the event that brings the global CrossFit® community together.
We get it—maybe HQ has made some decisions you’re not thrilled about. But the Open? That’s special. It’s a chance to test your fitness, challenge yourself, and see where you stack up in the world. Even if you’re nervous, just imagine the feeling of crushing a movement you’ve never done before. That’s what Open is all about.
So, whether you’re gunning for a PR, earning your first muscle-up, or just seeing what you’re made of, we’re here to guide you. These are the top five movements to focus on before the Open—ones that can boost your score, improve your skills, and make this your best Open yet.
Honorable Mentions
Before we dive into the top five, let’s give a nod to some movements that almost made the list. These are still worth practicing but didn’t crack the top five for specific reasons:
- Handstand Push-ups: Handstand push-ups are a mixed bag in the Open. Sometimes they show up, sometimes they don’t. Plus, the standards can change, making them tricky to prepare for. But if they do appear, having at least one rep can skyrocket your score. Read more here.
- Burpees: Love them or hate them, burpees are a staple. Improving your efficiency—things like minimizing wasted movement and maintaining a steady pace—can save you precious seconds in a workout. While everyone can burpee, not everyone can burpee well. Read more here.
- Shuttle Runs: These are starting to pop up more in workouts. Mastering the technique—like turning efficiently and keeping your pace—can make a big difference. But since they’re not a guarantee for the Open, they’re in our honorable mentions. Read more here.
Movement #5: Bar Muscle-ups
Bar muscle-ups made a HUGE difference. They don’t always show up, but when they do, they’re the gatekeeper movement separating the RX leaderboard from the scaled.
Getting just one bar muscle-up can catapult you thousands of spots on the leaderboard, especially in the Masters divisions. If you’ve got the strength and coordination to string together more, even better.
Why They Matter:
That sinking feeling when the leaderboard updates, and you see yourself slipping behind because of one movement—ugh, it stings. The good news? You can flip that script. Those leaderboard-separating movements are often the ones that seem the most daunting at first but are the most rewarding to conquer.
Think about it: going from zero to one bar muscle-up, chest-to-bar, or even stringing together consistent double-unders could save your Open performance and give you that extra push up the rankings.
So instead of dreading the movements you don’t have (yet), make them your priority. A little focused effort now could be the difference between watching your name drop and watching it climb.
How to Practice:
Prerequisites: Ensure you have 7 strict pull-ups, 7 kipping chest-to-bar pull-ups, and 7 unbroken toes-to-bar. These are essential for building the foundation.
- Drills:
- Work on your kip swing to build momentum.
- Use a band to practice the transition phase.
- Focus on pulling the bar toward your hips, not just your chest.
If you’re close to getting your first bar muscle-up, now’s the time to dial in those drills. Even one muscle-up could be a game-changer.
Movement #4: Ring Muscle-ups
Ring muscle-ups truly are the Holy Grail of CrossFit®—a beautiful mix of strength, technique, and just the right amount of finesse. If bar muscle-ups are the first big milestone, ring muscle-ups are the ultimate next level, demanding control, coordination, and courage to tackle the instability of the rings.
Why They Matter:
Ring muscle-ups don’t just test your physical abilities—they set you apart as an athlete. When they show up in a workout, they’re often a separator movement, where going from zero to one can make or break your leaderboard standings. But it’s not just about the score—nailing your first ring muscle-up is an unforgettable moment. It’s proof of the work you’ve put in, and the confidence it gives carries over to every aspect of your training and competitions.
The best part? Once you’ve unlocked them, it’s not just about one rep. You’ll build on that success and see exponential progress. Ring muscle-ups might be intimidating, but they’re also attainable—and with the right approach, you’ll be gliding up to those rings like you’ve been doing it all along.
How to Practice:
- False Grip: Master the false grip—it’s your secret weapon for control.
- Strict Ring Dips and Pull-ups: Build strength through controlled reps.
- Transition Drills: Practice the kip and smooth transition from pull to press.
- Scale Intelligently: If you can’t do a full ring muscle-up yet, practice scaled drills like banded transitions and strict pull-to-dip progressions.
With focused effort, many athletes can achieve their first ring muscle-up in just a few weeks.
Movement #3: Chest-to-Bar Pull-ups
Chest-to-bar pull-ups are a staple of Open programming—a movement that separates athletes and highlights the difference between surviving and thriving in a workout. Whether you're RX-ing or scaling, these pull-ups are non-negotiable in your CrossFit® toolbox.
Why They Matter
:Getting that first chest-to-bar pull-up can make a massive difference—not just for your confidence, but for your leaderboard standing. One rep versus none? That’s a huge bump up in the rankings. But beyond the single rep, mastering the ability to string these together efficiently is a game-changer.
Efficient chest-to-bar pull-ups save precious time and energy, letting you move through workouts faster and with less fatigue. They’re not just a skill; they’re an investment in smoother transitions, better pacing, and a stronger performance overall.
Whether you’re building strength to get your first one or refining your rhythm for unbroken sets, chest-to-bar pull-ups are a must-have.
How to Practice:
- Prerequisites: Nail kipping pull-ups first.
- Grip: Experiment with hand positioning to find what’s most comfortable.
Drills:
- Practice small sets with controlled kips.
- Work on your rhythm for butterfly pull-ups if you’re advanced.
- Efficiency Tips: Use active shoulders and maintain a hollow body position to reduce fatigue.
Even if you rely on singles during the Open, quick and consistent reps can add up to a competitive score.
Movement #2: Toes-to-Bar
Toes-to-bar might not seem as flashy as muscle-ups, but they’re a frequent Open staple.
Why They Matter:
Toes-to-bar often make their mark in high-volume workouts, putting your grip, core, and rhythm to the test. While unbroken sets might be the dream, the reality is that consistency matters more than style points. Even quick singles, done with purpose, can help you chip away at reps without over-fatiguing your core or burning out mid-workout.
Mastering toes-to-bar isn’t just about ticking another box; it’s about efficiency. Knowing when to break, how to minimize swing, and how to breathe through your sets can be the difference between struggling through the workout and owning it.
They may not be as flashy as a muscle-up, but they’re just as impactful when it comes to climbing the leaderboard. Get these dialed in, and you’ll be ready to handle whatever the Open throws at you
How to Practice:
- Prerequisites: Build grip strength and shoulder endurance with strict hanging knee raises.
- Efficiency Tips:
- Maintain a controlled kip swing.
- Keep your legs as straight as possible for quicker reps.
- Strategy: If large sets aren’t your thing, practice cycling fast singles. This keeps your core fresh for other movements.
Movement #1: Double-Unders
Surprised? You shouldn’t be. Double-unders are the bane of many CrossFitters’ existence, but they’re also one of the easiest skills to improve with consistent practice.
Why They Matter:
Double-unders are an Open staple, making an appearance almost every year. They’re a simple yet deceptively technical skill that can be a massive separator on the leaderboard. Athletes who’ve nailed their timing and rhythm breeze through them, while others get stuck in a frustrating cycle of whip marks and missed reps.
Proficiency in double-unders doesn’t just save time—it conserves energy, keeping you fresh for the rest of the workout. And let’s face it, nothing feels better than seamlessly hitting a big set while everyone else is tripping up.
If you’re not there yet, don’t sweat it. Small daily practice sessions can work wonders. Dial in your technique, and when double-unders show up (because they will), you’ll be ready to crush them.
How to Practice:
- Start Small: Master single-unders first, then work on alternating double-unders with singles.
- Focus on Rhythm: Keep your wrists relaxed and use minimal arm movement.
- Drills:
- Use a heavier rope to feel the rhythm.
- Practice “penguin taps” to mimic the double-under timing.
- Consistency: Spend 5–10 minutes after each workout refining your double-under technique.
Make This Open Your Best Yet
The Open is your time to shine—whether that’s hitting a PR, learning a new skill, or just having fun with your community. Remember, it’s not about being perfect—it’s about progress.
Pick one or two movements from this list to focus on for the next six weeks. Commit to practicing consistently, and don’t be afraid to ask your coaches or teammates for help.
And, hey, if you’re ready to level up your Open prep, WODprep has the tools, tips, and programming you need.
Let’s crush it together.
Everything You Need To Get Your Best Score Yet In The CrossFit® Open 2025:
- The Open Matters Again: New 2025 CrossFit® Season is Here
- When, What, and How: Sign Up for the CrossFit® Open 2025
- Everything You Need to Crush the CrossFit® Open 2025
- Our Predictions for the CrossFit® Open 2025
- 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?
- Quick Links to the CrossFit® Open 2025 Workouts