SMR for the CrossFit Named WODs

After years of requests from the CrossFit community, we now have a list of the SMR movements for each of the benchmark named workouts.

Feel free to download the Adobe PDF and print or email it to share with whomever you choose.

We want you to perform better so that you can raise the level of competition out there.

3-2-1…GO!

Click here to download the CrossFit Named WODs (as of 6-12-2011)
Click here to download the list of SMR for the Girls

Pre-WOD SMR should be done prior to your dyanamic warm up and practice movements. Remember, the purpose of SMR is to “turn off” stubborn, overly tight muscles. You want everything awake when you try to crush Fran or any other WOD.

Post-WOD SMR should be done following your cool down stretches, as your heart rate returns to normal. Do the rolling movements at the gym, and the ball exercises much later when you have completely cooled down. You don’t want to significantly restrict bloodflow right after your WOD, and the localized pressure possible with the ball is likely to be too much to ensure adequate bloodflow while you are lying on top of it.

Take your time, breathe deeply, and focus on allowing your muscles to wrap around the ball or roller. Good luck!






Click here to download the list of SMR for the Heroes

Pre-WOD SMR should be done prior to your dyanamic warm up and practice movements. Remember, the purpose of SMR is to “turn off” stubborn, overly tight muscles. You want everything awake when you try to crush Murph or any other WOD.

Post-WOD SMR should be done following your cool down stretches, as your heart rate returns to normal. Do the rolling movements at the gym, and the ball exercises much later when you have completely cooled down. You don’t want to significantly restrict bloodflow right after your WOD, and the localized pressure possible with the ball is likely to be too much to ensure adequate bloodflow while you are lying your body on top of it.

Take your time, breathe deeply, and focus on allowing your muscles to wrap around the ball or roller. Good luck!

(The pictures below include the first 8 of the 20 pages in the printable Adobe PDF linked above.)















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4 Responses to “SMR for the CrossFit Named WODs”

  1. avatar
    NHB CrossFitMay 28, 2010 at 2:25 pm #

    You put a lot of work into this site. Looks good.

  2. avatar
    GAugust 18, 2011 at 1:46 pm #

    Awesome! Thanks

  3. avatar
    playskool lion ToyMarch 19, 2014 at 7:38 pm #

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