Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Doorframe Chest Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The doorframe chest stretch opens the pectorals and front of the shoulder after pressing, burpees, or gymnastics. The arm stays supported while the torso turns away only until a mild chest stretch appears. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Doorframe Chest Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
ChestFront shoulderBiceps
Equipment
Doorframe or upright post
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep doorframe chest stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a lower arm position and less torso rotation. |
How to Do the Doorframe Chest Stretch
1
Place one forearm on a doorframe with the elbow near shoulder height.
2
Set the shoulder gently down and back.
3
Step or rotate the chest away from the supported arm.
4
Hold with normal breathing, then repeat on the other side.
Common Mistakes
✕
Letting the shoulder roll forward into pinching.
✕
Turning too far or placing the elbow much higher than the shoulder.
Coaching Tips
✓
Try a slightly lower elbow if the shoulder feels crowded.
✓
Keep the ribs stacked instead of arching.
Scaling Options
Easier / Beginner
Use a lower arm position and less torso rotation.
Harder / Advanced
Change the arm angle slightly to find a different comfortable chest line.
Related WODs
Use Doorframe Chest Stretch in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Doorframe Chest Stretch feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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