Open, Close, Push, Pull

Peter doing ring dips (push).

Duffy kettlebell swinging (pull and open).

When structuring workouts in CrossFit, we often organize the movements into four different categories; pushing movements, pulling movements, opening movements and closing movements. We usually try to provide a balance of these movements within each workout because there is little benefit to doing only one type of movement, such as all pulling movements, like rowing, rope climbs and pull-ups in the same workout. You will notice that many of the classic WODs such as Fran (thruster - push, pull-up - pull) or Cindy (pull-up - pull, push-up - push, squat - open) have a good balance of movements. That being said, don't limit yourself to workouts that are all perfectly balanced! Next time you make up your own WOD, think about the types of movements you are incorporating.


400 m run
21 Ring Dip
21 Kettlebell Swing (men use 24kgs, ladies use 16kgs)
400 m run
15 Ring Dips
15 Kettlebell Swings
400 m run
9 Ring Dips
9 Kettlebell Swings