Open gym is an opportunity for athletes to perform some independent programming, skill work, mobility, rowing, biking, et cetera, in an environment that doesn’t interfere with normal group classes. It is a hands-off environment, where athletes are expected to have a solid grasp on their training goals and only need basic refinements on the movements they’re working on. With this freedom comes decisions, and that can be overwhelming. We are used to being told what to do in the gym and directed by a coach throughout the hour. At Open Gym you’re on your own and this leaves us with too many possibilities and options. When given the ability to do whatever we want, we just don’t know where to start. Here are some ideas on what to do during open gym.

  • Past WODs – Look back at some of our older WODS, maybe you will find something you like ( Check out the Instagram page “Postmywod” for WOD ideas at a glance. Feel free to develop your own WODS. , it will give you plenty ideas of workouts to do. Pick a WOD that landed on a past rest day or that you were unable to come to.
  • Endurance – Running, Rowing, Jumping Rope, for intervals or extended periods of time are an awesome way to spend open gym and make yourself a better CrossFitter.
  • Skill Work and Mobility – Open Gym is a great time to work on the things you’re not so good at, you’ve got several hours a week to spend on whatever needs attention. Skill work can include simply getting more reps and sets in, learning better positioning, or learning new substitutions and modifications for improving movement. Gymnastics movements such as Pull-ups with their many variations, Handstand Push-ups, Muscle-Ups, Rope Climbs, and Pistols are awesome skills that we all need to spend extra time and work on. Complex movements such as Double-Unders and the Olympic lifts are skills that need a lot of technique work and time spent on them. Mobility is also a skill and spending some Open Gym time mobilizing, foam rolling, or stretching would be very valuable. Ask a coach for programming.
  • Strength Work – Getting stronger is difficult and using Open Gym to put in the extra work for improving your lifts is a great use of time. If you are just looking to get stronger in general, varying types of squats and deadlifts a couple times a week are a great place to start.

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