Dynamic vs. Static ??


Dynamic vs. Static ??

We’ve noticed everyone stretching more at the gym recently and it’s so great to see people spending extra time to take care of their bodies. Stretching is really good for you, especially when you’re doing exercises that require good flexibility like CrossFit. A big thing that we want to touch on today is WHEN to stretch. Timing is everything in order to make the stretch effective.



Basic types of stretching:


1. Static: slow and constant with the end position held for a period of time, where the muscle relaxes and elongates

2. Dynamic: uses sport specific movements to improve flexibility


Here are a few general rules to follow when stretching:


  • Most static stretching should be done post-WOD. This can help to decrease muscle soreness and improve flexibility. You should never stretch a cold muscle, so make sure you get that muscle warmed-up….either with a jog, row, foam roll session, etc. The reason static stretching is not preferred before exercising is because it usually relaxes the muscles and tells them to turn-off. We want our muscles on and working to their best potential when you hear the 3-2-1-go!


* There’s a catch though (which is why I said most static stretching should be done post-WOD). Everyone is learning cool mobility stretches, whether you have seen them on mobility.com  or been talking to each other. These are still good to do, but you want to make sure that you follow-up any static stretching with a warm-up to wake the muscles up again.


For example:


Everyone likes to do the 1/2 kneeling stretch to improve their squat depth. This is great. All you need to do is follow the stretch up with some air squats and then you’re ready to hit your max squat….



  • Dynamic stretching is the best way to warm-up before a workout. These types of stretches are included in the warm-up 0r Skill on the board and are specifically chosen based on the workout that day. This is why it’s so important to follow what’s on the board! Examples include: samson stretch, inch worm, Bear crawls, etc.


Ideal pre -WOD ritual:



  •  Say hello to everyone
  • Grab a foam roller/LAX ball and roll out some areas you know are tight
  • Take a look at the board and start your warm-up
  • If you have specific mobility issues to work on, do these after a little jog/row
  • Then start going through the dynamic stretches and exercises
  • Prepare for  SKILL part and STRENGTH part. If you end up doing mobility for  the SKILL portion, make sure you add in some movements to get your body warmed-up for STRENGTH portion as well.
  • Take some time after the workout to do some static stretching



……Remember always make an effort to really prepare for the workout. Your body will thank you!




2 rounds of


Barbell Warm up




Squat Clean


Take 12 min and build to 85-90% of 1-RM




Back Squats

4 @ 65%

3 @ 70%

2 @ 75%

1 @ 80%

4 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%


(20 min cap)




Teams of 2-3 ppl per rower


3 rounds ea for time


1 x 500 m Row


rest 2 min