Open Gym is the best time of the day! You’ve got the whole gym to yourself and you can do whatever your CrossFit heart desires within the confines of safety and space. But 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.

That ends today. Perhaps you need to work on mobility, strength, gymnastics or you just want to put in some extra work. Our goal here is to give you some ideas on where to start. The key is to focus on one thing at a time and move on from there.


Past WODs – If you are looking to get in a WOD during Open Gym and do not have any idea what to do, simply looking back in the archives of WODify, 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.

CrossFit.com or other website WOD – The internet is an awesome tool for discovering interesting, awesome, and useful WODs to do during Open Gym. CrossFit.com is how it all started and has over ten years of daily posted WODs, search through the months and years for a WOD that looks fun, sounds challenging, or could help improve a weakness. Apart from CrossFit’s main site there is a plethora of other sites that provide well programmed WODs for you to choose from. Look around and find a Box that posts WODs you think you’ll enjoy. Open gym is here for you to have fun and explore as well as work on weaknesses.

Make up a WOD – Make something up yourself. Think of a couple movements that you either love, hate, or need work on and throw them together in a classic CrossFit rep scheme such as 21-15-9, or something you come up with on your own and get the clock going. If you’re feeling lost a coach will be more than happy to help put your ideas for a WOD together into a fitness improving masterpiece.

Endurance – If a complex WOD isn’t what you’re after, but you’re looking to improve that baseline fitness and endurance then 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. You could keep things simple or get complex with tempo lifts.

If the Olympic Lifts, Snatch and Clean and Jerk, are your main prerogatives then again, ask a coach for programming. We’re always here to help!







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