Are you an avid CrossFit participant looking for some stretches to warm up your muscles before a workout? Well, you are in safe hands—we’ve got just the content for you.
Today, we’re going to share our top picks for stretches that could help your body get ready for the moves and workouts in CrossFit.
We’ll show you how each one can target specific muscles, so you know exactly which movements to make when getting ready for a serious WOD.
So, if you're feeling stiff or unsure of how to limber up properly, let this post (best stretches for CrossFit) be your guide – grab something comfortable to wear (for example; yoga pants) since it's time to get stretching:
Best Stretches For CrossFit Athletes
Listed below are the best stretches for CrossFit at home:
1. Pigeon Pose
Pigeon pose is a crucial stretch for CrossFit athletes as it targets the hip flexors, glutes, and lower back, areas often stressed during high-intensity workouts.
By opening up the hip flexors and improving flexibility in the hips, athletes enhance their range of motion, which is essential for movements like squats, lunges, and Olympic lifts.
Additionally, the stretch helps alleviate tension in the lower back, promoting better spinal health and reducing the risk of injury during various CrossFit exercises.
Steps:
- Start in a tabletop position on your hands and knees.
- Bring your right knee forward toward your right hand, placing it on the mat just behind your right wrist.
- Slide your left leg back, straightening it behind you. Ensure your left leg is extended straight and your toes are pointing directly behind you.
- Square your hips by bringing your left hip forward and your right hip back.
- Lower your upper body toward the floor, keeping your chest lifted. You can use your hands for support, or if you're more flexible, lower onto your forearms.
- Hold the stretch for 30 seconds to 1 minutes, breathing deeply.
- Switch sides and repeat.
2. Frog Stretch
The frog stretch is particularly beneficial for CrossFit athletes due to its focus on the inner thighs and groin muscles.
These areas play a crucial role in movements such as sumo deadlifts and wide stance squats.
By regularly incorporating the frog stretch into their routine, athletes can enhance the flexibility and mobility of their hip adductors, contributing to improved overall athletic performance and reducing the likelihood of strains or pulls during workouts that involve lateral movements.
Steps:
- Begin in a tabletop position on your hands and knees.
- Slowly move your knees outward, away from each other, until they are wider than your hips.
- Lower your hips toward the floor, keeping your ankles in line with your knees.
- Flex your feet and ensure your knees are in line with your ankles.
- You can choose to stay on your hands or lower onto your forearms for a deeper stretch.
- Hold the stretch for 30 seconds to 2 minutes, breathing deeply.
- To release, slowly bring your knees back together.
3. Cat-Cow Stretch
Cat-cow stretch is a dynamic and spine-friendly stretch that is highly advantageous for CrossFit athletes.
This fluid movement helps improve spinal flexibility, essential for athletes engaging in a wide range of exercises, including lifting, rowing, and gymnastics.
By promoting a healthy range of motion in the spine, athletes can enhance their ability to maintain proper form during compound movements and reduce the risk of back injuries.
The rhythmic breathing associated with cat-cow also aids in promoting mindfulness and focus, valuable assets in the intensity of CrossFit workouts.
Steps:
- Start in a tabletop position on your hands and knees.
- Inhale as you arch your back, dropping your belly towards the floor, and lifting your head and tailbone towards the ceiling (Cow Pose).
- Exhale as you round your back, tucking your chin to your chest, and drawing your belly button towards your spine (Cat Pose).
- Repeat this fluid motion, flowing between Cat and Cow poses for 1-2 minutes.
- Focus on coordinating your breath with the movement.
4. Butt Kicks
Butt kicks are a dynamic stretch that specifically targets the quadriceps and hip flexors, making them particularly valuable stretches for CrossFit athletes.
By incorporating this stretch into their warm-up routine, athletes can increase blood flow to the lower body and improve the flexibility of the quadriceps. This enhanced flexibility contributes to better knee stability during movements like squats and lunges, reducing the risk of injury.
Moreover, the rapid, controlled motion of butt kicks mimics the explosive nature of many CrossFit exercises, helping athletes prepare their muscles for the intensity of their workouts.
Related: Best stretches before leg day
Steps:
- Stand with your feet hip-width apart.
- Start jogging in place, lifting your heels towards your glutes.
- Aim to kick your heels up towards your buttocks with each step.
- Engage your core and keep a straight posture.
- Continue for 1-2 minutes, gradually increasing your pace.
- Focus on maintaining a brisk, controlled motion.
5. Seated Straddle
The seated straddle stretch is a versatile and effective full body stretch for CrossFit athletes, addressing the flexibility of the inner thighs, hamstrings, and lower back.
Improved flexibility in these areas is particularly beneficial for movements involving hip hinge patterns, such as deadlifts and kettlebell swings.
By regularly incorporating the seated straddle stretch, athletes can enhance their ability to maintain a stable and efficient position during these exercises, ultimately improving performance and reducing the risk of muscle imbalances or strains.
Additionally, the stretch promotes overall lower body flexibility, contributing to better agility and mobility during a variety of CrossFit movements.
Steps:
- Sit on the floor with your legs extended wide into a V shape.
- Ensure your knees and toes are pointing upwards.
- Inhale and lengthen your spine.
- Exhale and hinge at your hips, reaching forward towards the center.
- Hold onto your shins, ankles, or feet, depending on your flexibility.
- Keep your back straight and chest open.
- Hold the stretch for 30 seconds to 2 minutes, breathing deeply.
- To release, engage your core and slowly sit back up.
Final Verdict
It's essential to prepare your body before every workout, and stretching can be a great way to do that. Not all CrossFit exercises are suitable for open stretches, however.
With the best stretches for CrossFit, you can enhance your performance and reduce strain during the workout period - improving your overall performance.
As long as you can keep in mind the proper form and safety of the exercise, use these dynamic stretches to warm yourself up before you start any intense training session.
