If you don't know what it is, you don't have to worry, since in this post we tell you What is an Open Box in crossfit And how can you take advantage of it To get the most out of your training routines.

What is an Open Box in crossfit?

A Open Box in crossfit It consists mainly of a free training, that is, the athlete has access to both the material and the boxing facilities to exercise. However, this type of training They 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 agglomerations or interrupt training to other groups that are in a class.

In an Open Box session you can practice on your own and try new weights or exercises.

A Box Open in crossfit It can be used for various reasons. Extend the class to work a little more exercise, want to improve the technique, not being able to go to the classes directed for some personal reason and want to recover training are some of the many reasons that may exist to perform your training in an Open Box .

The advantages of Open Box in crossfit

Take advantage of this formula to train provides numerous advantages, among which we highlight the following:

• If a week you have missed a WOD, you can take advantage and do it during your Open Box.
• Can practice stretching and mobility, very important to avoid future injuries. Our Mobility pack It can help you!
• A Box Open in crossfit allows you to have time for Improve those exercises or skills in which you have more deficiencies, or reinforce those that are best given.
• Another way to take advantage of a box is to use it to Direct your own workouts, especially for those who are more veteran 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 make the most of an Open Box in crossfit

The greatest advantage of an Open Box is that you can organize time and take advantage of the space you have as you want. We have prepared an exercise list 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 the haleterphilia and very recurrent in the training of crossfit. It consists of a bar exercise composed of two movements: Clean (loaded) and Jerk (Envión).

This exercise is perhaps for many the easiest to perform. However, in addition to implying the use of force, it also requires several movements, so it requires great control of the technique to perform the movement correctly and avoid any type of injury.

Therefore, it is recommended 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 make a clean and jerk step by step, We recommend you that you read this post: Clean and Jerk. Guide to get your first Clean and Jerk.

The Kipping Pull-Up

The Kipping Pull-Up is a type of dominated whose characteristic note, and that differentiates it from conventional dominated, is that It is done with cyclic balancing. This type of exercise is also known as dominated with Kipping.

The balance of this exercise allows us Save energy and endure more To be able to perform a greater number of repetitions, something very important in the WODS, since in the training of crossfit One of the main objectives is to make the greatest number of repetitions in the shortest possible time.

One of the reasons to practice the dominated with Kipping during an Open Box is Perfect the technique, because a bad 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 dominated or with kipping.

Muscle Up

This is one of the most advanced force exercises of crossfit, For this same reason, It is advisable to carry out training in an Open Box to improve the movement technique and avoid discomfort or injury that may occur.

A muscle UP consists of a compound routine that combines two movements, a pull up (dominated) with a DIP (background), although there are different techniques or variations to perform the UPS muscle.

Are you interested in knowing more details about this routine? Then take a look at this post: What are they and how to do muscle ups in CrossFit.

If during your workouts, especially if you are a beginner, any doubt arises, remember that you can always consult with your coach to guide you. In addition, every athlete, even professionals, always have Extra protection To avoid injuries or inconvenience. Knee, wristbands either lumbar belts, are some of the protections that guarantee your well -being.

Finally, don't forget The most important of an Open Box in crossfit: Enjoy and spend it big.