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TheOpenGym DropIn

Are you an experienced CrossFitter, Powerlifter, have experience in functional training or athletic training, are you on vacation or transit and would you like to train with a known TheOpenGym-member in our box?

The multi-hour Drop-In training costs 30 CHF. 

TheOpenGym DropIn is only possibly together with a TheOpenGym-member (please deposit the amount at the counter or use the QR-Code at the fridge).


To test our TheOpenGym, please study our 3D Virtual Tour and book TheOpenGym e.g. for 1 month for 140.-  here. For your 1st training please contact us via This email address is being protected from spambots. You need JavaScript enabled to view it. .

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Prices - TheOpenGym  

The prices are valid from January 2020, incl. VAT. 

Book now TheOpenGym.
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TheOpenGym

 

CHF 140.- / 690.- / 1'190.-

 

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Basic-Skills - The 9 Fundamental Movements plus Bonus Movements

Below you will find the 9 basic movements of CrossFit and various other additional movements. The 9 basic movements help you to learn and develop the technique and strength for all other movements. Get to know these movements best by watching the following videos produced by CrossFit.com.

The 3 main variations of the Squat

  • The squat Open or Close

    Points to remember:

    • Shoulder width stance
    • Full extension at hips and knees at beginning and end of the movement
    • Weight on heels
    • Bottom of squat is below parallel (hip crease below the knee)
    • Lumbar curve maintained
    • Chest up
    • Butt travels back and down
    • Knees track parallel to feet
    • Head position is neutral
  • The front squat Open or Close
    Points to remember:
    • Shoulder width stance
    • Full extension at hips and knees at beginning
    • Bar racked on the shoulders, hands outside shoulders and loose fingertip grip
    • bottom of squat is below parallel
    • Elbow high, upper arm parallel to the ground
    • Return to full extension at hips and knees
    • Weight on heels
    • Lumbar curve maintained
    • Chest up
    • Butt travels back and down
    • Knees track parallel to feet
    • Head position is neutral
  • The overhead squat Open or Close

    Points to remember:

    • Shoulder width stance
    • Full extension at hip and knees
    • Bar held in overhead with a wide grip
    • Bottom of the squat is below parallel
    • Active shoulders
    • Return to full extension at the hip and knees
    • Elbows locked
    • Weight on heels
    • Lumbar curve maintained
    • Chest up
    • Maintain upward pressure on the bar
    • Bar remains above the head or slightly behind
    • Butt travels back and down
    • Knees track parallel to feet
    • Head position neutral

The 3 main variations of the Press

  • The shoulder press Open or Close

    Points to remember:

    • Shoulder width stance– The stance is hip width
    • Hands just outside the shoulders
    • Bar in front, resting on the rack created by the shoulders
    • Elbows down and in front of the bar
    • Abs tight throughout the movement
    • Closed grip with thumbs around the bar
    • Drive through the heels, keep the whole body rigid
    • The bar travels straight up to locked out
    • Head accommodates bar ( bar path is a straight line
    • Full extension of the arms at the top with active shoulders
  • The push press Open or Close

    Points to remember:

    • Stance hip width
    • Hands just outside the shoulders
    • Bar in front resting on the rack position
    • Elbows down and in front of the bar
    • Tight midsection
    • Closed grip, with thumbs around the bar
    • Dip: knees push forward, chest stays upright
    • Drive: extend hips rapidly
    • Press: Press the bar overhead, with locked arms
    • Full extension of the arms at the top with active shoulders
  • The push jerk Open or Close

    Points to remember:

    • Stance hip widthStance hip width
    • Hands just outside the shoulders
    • Elbows down and in front of bar
    • Tight midsection
    • Closed grip with thumbs around the bar
    • Dip: knees push forward, chest stays upright
    • Drive: extend hips rapidly and fully
    • Press and dip: retreat the hip down and drive the body under the bar while pressing the bar overhead
    • Catch the bar with arms locked out overhead
    • Stand to full extension with bar overhead

The 3 main variations of Deadlift

  • The deadlift Open or Close

    Points to remember:

    • The stance is between hip and shoulder width
    • Weight is in the heels
    • Back arched and lumbar curve maintained
    • Shoulders slightly in front of the bar
    • Arms locked straight
    • Symmetrical grip outside knees, just wide enough to not interfere with knees
    • Drive through the heels
    • Hips and shoulder rises at the same time until the bar passes the knee
    • Once the bar passes the knee, the hips fully extend
    • Head neutral, gaze is on the floor
    • On return to the floor, push hips backhand shoulders forward, delay the knee bend
    • At the top the hip is completely open and knees are straight
  • The sumo deadlift high pull Open or Close

    Points to remember:

    • Stance wider than shoulders
    • Weight in heels
    • Back arched
    • Shoulders slightly in front of the bar
    • Bar in contact with the shins
    • Arms locked straight
    • Symmetrical grip inside the knees
    • Accelerate through the heels from the ground to full extension
    • Shrug with arms straight
    • Arms follow through by pulling bar to the chin with elbows high and outside
    • Return the bar down fluidly in the reverse sequence
    • Bar is pulled up to just below the chin
  • The medicine ball clean Open or Close

    Points to remember:

    • Stance shoulder width or slightly wider
    • Weight in heels
    • Back arched
    • Arms straight, palms on the outside on the ball, fingertips pointing down
    • Accelerate through the heels from the ground to full extension of the hips and legs
    • Shrug with straight arms
    • Hips retreat, land in a full front squat with elbows beneath the ball
    • Ball on the floor between the legs
    • Squat below parallel
    • Stand to full extension with ball in rack position

Bonus movements (Advanced movements)


 

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