You are currently viewing CrossFit Mobility and Flexibility Exercises – How to Stay Agile and Strong

CrossFit Mobility and Flexibility Exercises – How to Stay Agile and Strong

I’m about to get real with you about CrossFit. You’re here because you want to kick ass in your workouts, but there’s a sneaky little thing called mobility that might be holding you back.

Don’t sweat it; I’ve got your back. Let’s tackle how to boost your mobility and flexibility, so you can crush those CrossFit goals.

By the way, here’s a FREE CROSSFIT MOBILITY AND FLEXIBILITY PLAN where I gathered all the best exercises that helped me improve my mobility.

Infographic about CrossFit Mobility and Flexibility Exercises

Why Is Mobility Important for CrossFit?

Let’s cut to the chase: if your mobility sucks, your CrossFit performance will too. Why? Because when your body can’t move the way it needs to, everything from your power to your technique takes a hit. Think about it; if your hips are as tight as a locked door, your squats and lunges won’t be doing you any favors.

And don’t get me started on tight shoulders – they’re the enemy of nailing those overhead squats and snatches. But here’s the kicker: you can actually do something about it. By zeroing in on specific exercises to free up those tight spots, you can level up your CrossFit game big time.

While often used interchangeably, flexibility and mobility are distinct. Flexibility refers to the ability of a muscle to lengthen, while mobility is the ability of a joint to move freely through its full range of motion. Both are crucial for peak performance in sports.

Top 10 Exercises for Mobility and Flexibility

Random stretches won’t cut it. You need targeted work that addresses your specific mobility restrictions. It’s the difference between shooting in the dark and hitting the bullseye. By focusing on what your body needs, you improve your positioning and performance in exercises that matter for CrossFit.

1. Deep Squat Hold

Deep Squat Hold

  • Stand with your feet shoulder-width apart.
  • Lower into a deep squat, keeping your heels on the ground.
  • Use your elbows to push your knees out.
  • Hold this position for 30 seconds to a minute.

2. Lunges with a Twist

Lunges with a Twist

  • Step forward into a lunge position.
  • Place your opposite hand on your front knee and twist your torso towards the front leg.
  • Return to standing and repeat on the other side.
  • Perform 10-12 reps per side.

Did you know that mobility exercises can be traced back to ancient civilizations? For example, yoga, originating in India over 5,000 years ago, includes practices that enhance both flexibility and mobility, demonstrating the long-standing recognition of mobility’s importance in physical health and athletic performance.

3. Wall Slides

Wall Slides

  • Stand with your back against a wall.
  • Place your arms up into a ‘W’ position with elbows and hands touching the wall.
  • Slide your arms up to form a ‘Y’, keeping contact with the wall.
  • Slide back down to the ‘W’ position.
  • Do 10-15 slides.

4. Band Pull-Aparts

  • Hold a resistance band in front of you at shoulder height, hands shoulder-width apart.
  • Pull the band apart, bringing your hands to the sides of your chest.
  • Squeeze your shoulder blades together at the end of the movement.
  • Slowly return to the starting position.
  • Complete 15-20 reps.

5. Pigeon Pose

Pigeon Pose

  • Start in a push-up position.
  • Bring one leg forward, placing your shin on the ground and your foot near your opposite hand.
  • Extend your other leg straight back.
  • Lower your torso down for a deeper stretch.
  • Hold for 30 seconds to a minute, then switch legs.

6. Thoracic Spine Opener

Thoracic Spine Opener

  • Sit on your heels and place your hands on the ground in front of you.
  • Without moving your hips, walk your hands out as far as possible.
  • Lower your chest towards the ground, aiming to place your forehead or chest on the floor.
  • Hold for 30 seconds.

7. Hamstring Stretch with Band

  • Lie on your back and loop a band or towel around one foot.
  • Straighten the leg and gently pull the band towards you, keeping your hips on the ground.
  • Hold for 30 seconds to a minute, then switch legs.

8. Calf Stretch Against Wall

Calf Stretch Against Wall

  • Stand facing a wall with one foot back and the other forward.
  • Press the heel of your back foot into the ground while slightly bending your front knee.
  • Lean forward to deepen the stretch.
  • Hold for 30 seconds, then switch legs.

9. Shoulder Dislocates

Shoulder Dislocates

  • Hold a broomstick or resistance band in front of you with a wide grip.
  • Keeping your arms straight, slowly lift the stick or band over your head and down behind your back.
  • Reverse the movement to return to the starting position.
  • Perform 10-15 dislocates.

10. Ankle Mobility Stretch

Ankle Mobility Stretch

  • Stand facing a wall with your toes a few inches away from it.
  • Keep one foot back in a staggered stance.
  • Gently lean forward, trying to touch the knee of your front leg to the wall without lifting your heel.
  • Hold for 30 seconds, then switch legs.

How to Measure Your Progress?

So, you’re doing the exercises, but how do you know if they’re working? Enter the Quality and Ease Rating System. After each mobility session, rate how the movement felt from 1 (like trying to move through concrete) to 10 (smooth as butter). It’s a straightforward way to track your progress and keep you motivated.


How Often Should I Do Mobility Exercises for CrossFit?
Aim for mobility work 3-5 times a week, ideally as part of your warm-up or cool-down routine. Consistency is more important than duration, so even 10-15 minutes can make a significant difference.
Can Improving My Mobility Really Help Me Lift More Weight?
Absolutely. Enhanced mobility allows for better positioning and alignment during lifts, which can lead to more efficient force production and, ultimately, heavier lifts.
I’m Not Very Flexible. Will that Prevent Me from Doing CrossFit Effectively?
Not at all. While flexibility can be beneficial, CrossFit itself, combined with targeted mobility exercises, can improve your flexibility and strength over time. The key is to adapt exercises to your current level and progressively challenge yourself.
Is There a Difference Between Mobility and Flexibility, and Does It Matter for CrossFit?
Yes, there’s a difference. Flexibility refers to the passive range of motion of a muscle or group of muscles. Mobility, on the other hand, is the active range of motion within the joints.
How Long until I See Improvement in My Mobility and Flexibility from These Exercises?
Improvement timelines vary based on individual factors like consistency, current mobility levels, and the intensity of the mobility work. However, many people start to notice improvements within a few weeks of consistent practice.

Wrapping Up

Improving mobility takes consistent effort. But the payoff is huge. By integrating these targeted exercises into your routine, you’re not just working on your mobility; you’re building a foundation for epic CrossFit success. So, what are you waiting for? Get moving, stay patient, and watch as you start to smash through those personal bests.

Alesha Thornton

Hi, I'm Alesha, a CrossFit fitness trainer. My journey began 5 years ago when I decided to try CrossFit for the first time. It was challenging, exciting, and unlike anything I had ever done before. I remember how intimidating it can be to start, but I'm here to tell you that anyone can do it. It doesn't matter where you're starting from; what matters is where you want to go