Thursday, March 26, 2026 Rest Day
CrossFit
Original WOD
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Rest Day
Why CrossFit's Range of Motion Standards Will Keep You Moving for Life
You may think CrossFit's range-of-motion requirements are about rep standards and competition. They're not. Full range of motion is about training your body to handle whatever life throws at you today, tomorrow, and 30 years from now.
TBI-Adapted
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Warmup (5 min)
- Gentle neck rolls and shoulder shrugs (1 min)
- Arm circles forward and backward (30 sec each)
- Cat-cow spinal waves (1 min)
- Hip circles in standing (30 sec each direction)
- Ankle circles and calf raises (1 min)
Workout — TBI Recovery Flow
20-minute active recovery session:
Flow 1 (3 rounds, 2 min each):
30 sec deep diaphragmatic breathing
30 sec gentle spinal waves (cat-cow)
30 sec hip flexor stretch (low lunge hold)
30 sec child's pose with side reach
Flow 2 (3 rounds, 2 min each):
30 sec seated spinal twist (each side)
30 sec figure-4 hip stretch (seated or supine)
30 sec thoracic extension over foam roller
30 sec legs up the wall or feet elevated
Flow 3 (2 rounds, 2 min each):
45 sec pigeon pose or modified hip opener
45 sec supine hamstring stretch with strap
30 sec gentle neck release and jaw massage
Rest as needed between flows
Flow 1 (3 rounds, 2 min each):
30 sec deep diaphragmatic breathing
30 sec gentle spinal waves (cat-cow)
30 sec hip flexor stretch (low lunge hold)
30 sec child's pose with side reach
Flow 2 (3 rounds, 2 min each):
30 sec seated spinal twist (each side)
30 sec figure-4 hip stretch (seated or supine)
30 sec thoracic extension over foam roller
30 sec legs up the wall or feet elevated
Flow 3 (2 rounds, 2 min each):
45 sec pigeon pose or modified hip opener
45 sec supine hamstring stretch with strap
30 sec gentle neck release and jaw massage
Rest as needed between flows
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| High-intensity training | Gentle mobility flows with breath work | Active recovery promotes blood flow and nervous system regulation |
Rx Notes: All stretches should be held at 60-70% intensity. Never force range of motion. Move slowly and breathe deeply throughout.
Coaching Notes: Focus on quality over quantity. If any position causes dizziness or discomfort, modify to a supported variation or skip that movement.
Cooldown (5 min)
- Supine with knees to chest, gentle rock side to side (2 min)
- 4-7-8 breathing pattern (inhale 4, hold 7, exhale 8) for 6 cycles
- Progressive muscle relaxation from toes to head (2 min)
- Final minute in comfortable position with natural breathing
Intensity Notes: This session targets nervous system recovery and joint mobility without cardiovascular stress. Stay in parasympathetic mode - if you feel energized rather than calm, slow down the pace. Stop immediately if you experience any post-concussion symptoms like headache, dizziness, or nausea.
Shoulder-Safe
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Warmup (3 min)
- Arm circles forward and backward (30 seconds each direction)
- Shoulder rolls forward and backward (30 seconds each)
- Gentle neck rotations (30 seconds each direction)
- Cat-cow stretches (1 minute)
Workout — Shoulder Recovery & Mobility Flow
Recovery Session (20 minutes total):
Warmup (3 min):
- Arm circles and shoulder rolls
- Gentle neck rotations
- Cat-cow stretches
Mobility Flow (15 min):
Round 1 (5 min):
- Band pull-aparts x 15 reps (light resistance)
- Cross-body shoulder stretch (30 sec each arm)
- Wall slides x 10 slow reps
- Doorway chest stretch (45 sec)
Round 2 (5 min):
- Band external rotations x 12 each arm (very light)
- Overhead reach and lean stretch (30 sec each side)
- Thread the needle x 8 each direction
- Child's pose with side reach (45 sec each side)
Round 3 (5 min):
- Band face pulls x 15 reps (light resistance)
- Sleeper stretch (45 sec each arm)
- Wall handstand hold or wall lean (30-60 sec)
- Gentle spinal twists seated (45 sec each direction)
Cooldown (2 min):
- Deep breathing with arm floats
- Gentle neck stretches
Warmup (3 min):
- Arm circles and shoulder rolls
- Gentle neck rotations
- Cat-cow stretches
Mobility Flow (15 min):
Round 1 (5 min):
- Band pull-aparts x 15 reps (light resistance)
- Cross-body shoulder stretch (30 sec each arm)
- Wall slides x 10 slow reps
- Doorway chest stretch (45 sec)
Round 2 (5 min):
- Band external rotations x 12 each arm (very light)
- Overhead reach and lean stretch (30 sec each side)
- Thread the needle x 8 each direction
- Child's pose with side reach (45 sec each side)
Round 3 (5 min):
- Band face pulls x 15 reps (light resistance)
- Sleeper stretch (45 sec each arm)
- Wall handstand hold or wall lean (30-60 sec)
- Gentle spinal twists seated (45 sec each direction)
Cooldown (2 min):
- Deep breathing with arm floats
- Gentle neck stretches
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| N/A - Rest Day | Shoulder-focused recovery session | Targeted mobility for rotator cuff rehabilitation |
Rx Notes: Use very light resistance bands. Focus on pain-free range of motion only. Stop any movement that causes discomfort.
Coaching Notes: This session emphasizes gentle movement and blood flow to promote healing. All stretches should feel comfortable - never force range of motion.
Cooldown (2 min)
- Deep breathing with gentle arm floats (1 minute)
- Gentle neck stretches in all directions (1 minute)
Intensity Notes: Complete rest day recovery session designed specifically for rotator cuff rehabilitation. All movements are therapeutic and should promote blood flow without stress to healing tissues.
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.