If you don't know what it is, you don't have to worry, since in this post we tell you what an Open Box in CrossFit is and how you can take advantage of it to get the most out of your training routines.
What is an Open Box in CrossFit?
An Open Box in CrossFit consists mainly of free training, that is, the athlete has access to both the material and the box facilities to exercise. However, these types of training are not directed .
It is essential that in an Open Box, athletes follow several rules of coexistence , normally established by the box coach, to avoid crowding or interrupting the training of other groups that are in a class.
In an open box session you can practice on your own and try new weights or exercises.
An Open Box in CrossFit can be used for various reasons. Extending the class to work on an exercise a little longer, wanting to improve technique, not having been able to attend the guided classes for some personal reason and wanting to recover the training are some of the many reasons that may exist to do your training in an Open Box .
The advantages of the Open Box in CrossFit
Taking advantage of this formula to train provides numerous advantages, among which we highlight the following:
- If you missed a WOD one week, you can take advantage and do it during your Open Box.
- You can practice stretching and mobility , which are very important to avoid future injuries. Our mobility pack can help you!
- An Open Box in CrossFit allows you to have time to improve those exercises or skills in which you are most lacking, or reinforce those in which you are best.
- Another way to take advantage of an Open Box is to use it to direct your own training , especially for those who are more experienced in the world of CrossFit, and even prepare for a competition.
Or, you can use the Open Box for active rest sessions , in which light cardiovascular exercises are performed for muscle recovery after a hard training session.
How to get the most out of an Open Box in CrossFit
The biggest advantage of an Open Box is that you can organize your time and take advantage of the space you have as you want. We have prepared a list of exercises so you can get the most out of your Open Box:
Clean and Jerk
The Clean and Jerk is one of the basic movements of weightlifting and very common in CrossFit training. It consists of a bar exercise composed of two movements : the clean (clean) and the jerk (clean and jerk).
This exercise is perhaps the easiest to perform for many. However, in addition to involving the use of force, it also requires several movements, which is why it requires great control of the technique to perform the movement correctly and avoid any type of injury.
Therefore, it is advisable to book some Open Box sessions that allow you to practice this type of movement, since it is very difficult to master it in a short time.
If you want to know how to do a clean and jerk step by step, we recommend that you read this post: Clean and jerk. Guide to getting your first clean and jerk.
The Kipping pull-up
The kipping pull-up is a type of pull-up whose characteristic note, and what differentiates it from the conventional pull-up, is that it is performed with a cyclical swing. This type of exercise is also known as kipping pull-ups.
The balancing of this exercise allows us to save energy and last longer to be able to perform a greater number of repetitions, something very important in WODs, since in CrossFit training one of the main objectives is to do the greatest number of repetitions in the shortest time. possible time.
One of the reasons to practice kipping pull-ups during an Open Box is to perfect the technique , because poor execution of this exercise can lead to shoulder injuries.
Here we leave you a video so you can see in detail how to perform kipping pull-ups:
In the following post, you can see the differences between strict and kipping pull-ups .
muscle up
It is one of the most advanced strength exercises in CrossFit, for this same reason, it is advisable to do training in an Open Box to perfect the movement technique and avoid discomfort or injuries that may occur.
A muscle up consists of a compound routine that combines two movements, a pull up (dominated) with a dip (dip), although there are different techniques or variations to perform muscle ups.
Are you interested in knowing more details about this routine? Then take a look at this post: What they are and how to do muscle ups in CrossFit .
If during your training, especially if you are a beginner, you have any questions, remember that you can always consult with your coach to guide you. Furthermore, every athlete, even professionals, always has extra protection to avoid injuries or discomfort. Knee pads , wrist guards or lumbar belts are some of the protections that guarantee your well-being.
Finally, don't forget the most important thing about an Open Box in CrossFit : enjoy and have a great time.
