Thursday, March 12, 2026 Rest Day
CrossFit
Original WOD
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Rest Day
The CrossFit Open Ends this Week ...Then What?
The CrossFit Open isn't just a competition â it's a road map. The results you just posted are packed with clues about exactly where to focus your training for the biggest gains in the year ahead. Here's how to turn your Open experience into a plan that actually moves the needle.
TBI-Adapted
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Warmup (5 min)
- Cat-cow stretches (10 slow reps)
- Arm circles forward and backward (10 each direction)
- Gentle neck rolls (5 each direction)
- Standing side bends (10 each side)
- Ankle circles and calf raises (10 each)
Workout — Post-Open Recovery Flow
20-Minute Recovery and Mobility Flow:
Gentle Movement Circuit (5 min):
Walk in place or march (2 min)
Gentle arm swings and shoulder rolls (1 min)
Deep breathing with arm raises (2 min)
Mobility Flow (10 min):
Hip flexor stretch (90 sec each side)
Pigeon pose or figure-4 stretch (90 sec each side)
Spinal twist seated (60 sec each side)
Child's pose to downward dog flow (2 min)
Thoracic spine extension over foam roller (2 min)
Relaxation (5 min):
Supine knee to chest pulls (1 min)
Happy baby pose (1 min)
Legs up the wall or elevated legs (3 min with deep breathing)
Gentle Movement Circuit (5 min):
Walk in place or march (2 min)
Gentle arm swings and shoulder rolls (1 min)
Deep breathing with arm raises (2 min)
Mobility Flow (10 min):
Hip flexor stretch (90 sec each side)
Pigeon pose or figure-4 stretch (90 sec each side)
Spinal twist seated (60 sec each side)
Child's pose to downward dog flow (2 min)
Thoracic spine extension over foam roller (2 min)
Relaxation (5 min):
Supine knee to chest pulls (1 min)
Happy baby pose (1 min)
Legs up the wall or elevated legs (3 min with deep breathing)
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| N/A - Rest Day | Active recovery and mobility work | Promoting recovery while maintaining gentle movement |
Rx Notes: All stretches should feel comfortable, never painful. Hold positions only as long as feels good.
Coaching Notes: Focus on areas that feel tight from recent training. Listen to your body and spend extra time where needed.
Cooldown (5 min)
- Box breathing (4 counts in, hold 4, out 4, hold 4) for 2 minutes
- Progressive muscle relaxation - tense and release each muscle group (2 minutes)
- Gentle seated meditation or quiet reflection (1 minute)
Intensity Notes: This is purely restorative work. Keep movement gentle and focus on breath work. If any position causes discomfort or symptoms, modify or skip it entirely. The goal is to feel refreshed and loose, not fatigued.
Shoulder-Safe
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Warmup (5 min)
- Arm circles forward and backward (30 seconds each direction)
- Shoulder shrugs and rolls (1 minute)
- Cat-cow stretches (1 minute)
- Gentle neck rolls (30 seconds each direction)
- Deep breathing with arm raises (1 minute)
Workout — Post-Open Recovery Session (Shoulder-Safe)
20-minute recovery flow:
Minutes 1-5: Shoulder Mobility Circuit
- Band pull-aparts (light resistance): 15 reps
- Cross-body shoulder stretches: 30 seconds each arm
- Doorway chest stretches: 45 seconds each position (high, middle, low)
- Wall slides: 10 slow reps
- Band external rotations: 10 reps each arm
Minutes 6-10: Spinal Mobility
- Cat-cow stretches: 1 minute
- Thoracic spine rotations (seated or quadruped): 30 seconds each direction
- Child's pose with side reaches: 1 minute each side
- Gentle spinal twists (seated): 45 seconds each direction
Minutes 11-15: Hip and Lower Body Flow
- 90/90 hip stretch: 1 minute each position
- Pigeon pose: 1.5 minutes each side
- Seated figure-4 stretch: 1 minute each leg
Minutes 16-20: Full Body Integration
- Gentle yoga flow: downward dog to forward fold to standing
- Standing side bends: 30 seconds each side
- Gentle standing back extension: 30 seconds
- Deep breathing with progressive muscle relaxation: 2 minutes
Minutes 1-5: Shoulder Mobility Circuit
- Band pull-aparts (light resistance): 15 reps
- Cross-body shoulder stretches: 30 seconds each arm
- Doorway chest stretches: 45 seconds each position (high, middle, low)
- Wall slides: 10 slow reps
- Band external rotations: 10 reps each arm
Minutes 6-10: Spinal Mobility
- Cat-cow stretches: 1 minute
- Thoracic spine rotations (seated or quadruped): 30 seconds each direction
- Child's pose with side reaches: 1 minute each side
- Gentle spinal twists (seated): 45 seconds each direction
Minutes 11-15: Hip and Lower Body Flow
- 90/90 hip stretch: 1 minute each position
- Pigeon pose: 1.5 minutes each side
- Seated figure-4 stretch: 1 minute each leg
Minutes 16-20: Full Body Integration
- Gentle yoga flow: downward dog to forward fold to standing
- Standing side bends: 30 seconds each side
- Gentle standing back extension: 30 seconds
- Deep breathing with progressive muscle relaxation: 2 minutes
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| N/A - Rest Day | Recovery and mobility session | Rest day programming focused on shoulder rehabilitation and general recovery |
Rx Notes: Use light resistance bands. Hold stretches at comfortable tension - no forcing or bouncing. Focus on breathing deeply throughout.
Coaching Notes: This session prioritizes shoulder health while addressing common CrossFit athlete tight spots. Move slowly and listen to your body. If any position causes pain, back off or skip it.
Cooldown (5 min)
- Gentle shoulder rolls and shrugs (1 minute)
- Cross-body arm stretches (30 seconds each arm)
- Seated meditation or deep breathing (2 minutes)
- Light self-massage of shoulders and neck (1.5 minutes)
Intensity Notes: This is a true recovery day focused on shoulder rehabilitation and mobility. The session emphasizes gentle movement, breathing, and tissue quality restoration. Perfect for reflecting on Open performance and preparing mentally for the training cycle ahead.
MEDICAL DISCLAIMER: These modifications are not medical advice.
The TBI version is designed for athletes 1+ years post-concussion who have been cleared for exercise.
The shoulder-safe version is designed around bilateral rotator cuff tears.
Stop immediately if you experience sharp headache, nausea, disorientation, or worsening symptoms.
Consult your healthcare provider before beginning any new exercise program.