CFDC Open Gym Programming, version 2.1

Putting the *OPEN* In Open Gym Programming

Open Gym: a Ninja Turtle’s best friend for working on OHS

Five months ago, CrossFit DC reintroduced our “Open Gym programming.” Each week, we posted a progression focusing on various movements and skills, all designed to help bolster members’ training outside of a class setting.

Now, with three months to go before the CrossFit Games Open, we’re redirecting our attention towards a select set of movements which are notorious for showing up in Open workouts (not to mention their notoriety for giving athletes trouble). Our list will include light-weight/high-rep Snatches and Cleans, Toes-to-Bar, Chest-to-Bar Pull-Ups, Double Unders, Overhead Squats, Wall Balls, Handstand Push-Ups, and the baddest-baddie of them all, the Muscle Up.

How to Approach the New Open Gym Programming
As with the preceding months of our Open Gym programming, these will not be workouts in the traditional “met-con” sense, but rather dedicated skill sessions which include a practice-by-volume portion for each workout.

Each week’s program will feature two of the movements listed above for you to work on, and will include a dedicated mobility line-up, a preparatory progression to help all athletes warm-up and focusing on improved mechanics, and a practice session based on what level of the prep progression you were able to complete successfully. Some weeks may include pre-requisites for particular movements – e.g., strict pull-ups before attempting kipping chest-to-bar pull-ups. This is not meant to be elitist, but to encourage training in line with each person’s respective abilities. In fact, any pre-requisite should be seen as encouragement for extra training to help overcome those limitations!

To take advantage of each week’s programming, choose between either of the featured movements (so long as you meet any of the prescribed requirements) and work until you have completed the work provided. You can also undertake both of the week’s featured movements, though preferably on separate days. You can even tackle the listed progressions as many times as desired until you feel you have a better grasp of the movement.

When Do We Start!?
Some of our more astute Open Gym programming followers may have noticed the shift already, as our first week of the new programming started the week of Thanksgiving with Cleans and Snatches, followed by a focus on T2B and C2B Pull-Ups last week , and continued with Double Unders and an Overhead Squat & Wall Ball combo this week.

As always, comments are readily encouraged, whether they be successes, questions, or just general comments on frustrating aspects of certain movements. The more you tell us, the more we know, and the better the programming becomes.

Finally, since the workouts are meant to be done only during posted Open Gym hours, here’s a quick reminder of our current Open Gym times:

14th St:

• 8-9am (Mon-Fri, front and back rooms)
• 1-2pm (Mon-Fri, front and back rooms)
• 9-10am (Sat-Sun, front room only)
• 2-4pm (Sat only, front and back rooms)
• 1-2pm (Sun only, front and back rooms)

H St:

• 8-9am (Mon-Fri)
• 4:30-5:30pm (Mon-Fri)
• 9-10am (Sat-Sun)
• 1-3pm (Sat only)
• 11:30-2pm (Sun only)

Now then, here’s to our collective success!

CrossFit DC. Lift Smarter, Work Harder, Get Stronger. PROVEN.