Most Common CrossFit Open Exercises

The CrossFit Open, an annual global fitness competition, is renowned for its diverse and challenging workouts. Each year, athletes eagerly await the announcement of the Open's five workouts, designed to test a wide range of physical skills. As we look back at past Open events, certain exercises consistently make an appearance. Let's delve into the most common CrossFit Open exercises, exploring their significance and the skills they develop.

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Before we dive into the exercises, it's crucial to understand that the CrossFit Open is designed to be inclusive and accessible to all fitness levels. The workouts are scaled, allowing participants to choose a version that suits their abilities. This inclusivity has led to a broad spectrum of exercises being featured, but some stand out due to their frequency and versatility.

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Gymnastic Movements

Gymnastic movements are a staple in CrossFit and feature prominently in the Open. They demand strength, control, and body awareness, making them excellent tests of overall fitness.

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Pull-ups

Pull-ups are one of the most common exercises in the CrossFit Open, appearing in various forms such as strict pull-ups, kipping pull-ups, or even muscle-ups. They target the back, shoulders, and arms, requiring both strength and technique.

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In the 2019 Open, workout 19.1 featured a high volume of pull-ups, with athletes performing them in sets of 30. This workout, known as "19.1," was a test of endurance and consistency, with athletes aiming to complete as many rounds as possible in 20 minutes.

Handstand Push-ups

Handstand push-ups (HSPUs) are another common gymnastic movement in the Open. They require significant upper body strength and shoulder stability, as well as the ability to control one's body in an inverted position.

In the 2020 Open, workout 20.4 included HSPUs as one of the exercises. Athletes had to perform 16 HSPUs every round, testing their strength and endurance in a high-intensity, low-rest format.

Monostructural Movements

Monostructural movements, such as running and rowing, are also prevalent in the CrossFit Open. They challenge cardiovascular endurance, a critical component of fitness.

Running

Running is one of the most accessible and common exercises in the CrossFit Open. It can be performed at various distances and intensities, making it an excellent tool for testing cardiovascular fitness.

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In the 2018 Open, workout 18.5 featured a 4-minute AMRAP (as many rounds as possible) of 3 thrusters and 3 chest-to-bar pull-ups, followed by a 9-minute AMRAP of 22 push-ups and 22 box jumps. This workout, known as "18.5," was a test of endurance and strategy, with athletes needing to pace themselves effectively.

Rowing

Rowing is another monostructural movement that frequently appears in the CrossFit Open. It engages multiple muscle groups and provides a full-body workout, making it an excellent test of cardiovascular endurance and power.

In the 2017 Open, workout 17.4 included rowing as one of the exercises. Athletes had to perform 55 deadlifts, 55 wall-ball shots, 55 calorie row, and 55 handstand push-ups for time. This workout, known as "17.4," was a test of power, endurance, and mental toughness.

Weightlifting Movements

Weightlifting movements, such as the snatch and clean and jerk, are also common in the CrossFit Open. They demand explosive power, technique, and precision.

Snatch

The snatch is a complex weightlifting movement that involves lifting a barbell from the floor to an overhead position in one fluid motion. It requires significant strength, flexibility, and coordination.

In the 2016 Open, workout 16.4 featured the snatch as one of the exercises. Athletes had to perform 30 toes-to-bars, 30 snatch (95/65 lb), 30 squat cleans (135/95 lb), and 30 hang snatch (135/95 lb) for time. This workout, known as "16.4," was a test of power, endurance, and skill.

Clean and Jerk

The clean and jerk is another weightlifting movement that appears frequently in the CrossFit Open. It involves lifting a barbell from the floor to an overhead position in two separate motions: the clean and the jerk.

In the 2021 Open, workout 21.1 included the clean and jerk as one of the exercises. Athletes had to perform 10 dumbbell snatches (35/20 lb) and 10 clean and jerks (135/95 lb) for time. This workout, known as "21.1," was a test of power, skill, and efficiency.

The CrossFit Open is designed to challenge athletes of all levels, pushing them to improve their fitness and test their skills. By understanding the most common CrossFit Open exercises, athletes can better prepare for the competition and continue to develop their fitness throughout the year. Whether you're a seasoned CrossFitter or just starting your fitness journey, the Open provides an opportunity to set goals, track your progress, and become part of a global fitness community.