Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
World's Greatest Stretch — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The world's greatest stretch combines a long lunge, hip opening, rotation, and optional hamstring fold. It is a practical full-body sequence before workouts that include running, squatting, or overhead movement. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
World's Greatest Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Hip flexorsHamstringsAdductorsThoracic spine
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep world's greatest 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 | Place the hands on blocks and keep the back knee down. |
How to Do the World's Greatest Stretch
1
Step into a long lunge and place both hands inside the front foot.
2
Keep the back leg long or lower the knee for support.
3
Rotate the inside arm toward the ceiling while following it with the eyes.
4
Return the hand, optionally straighten the front leg, then change sides.
Common Mistakes
✕
Taking such a short stance that the back hip cannot open.
✕
Forcing the rotation through the shoulder instead of the upper back.
Coaching Tips
✓
Move slowly and breathe at each position.
✓
Lower the back knee whenever balance limits the stretch.
Scaling Options
Easier / Beginner
Place the hands on blocks and keep the back knee down.
Harder / Advanced
Add a controlled hamstring fold before switching sides.
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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 World's Greatest Stretch feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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