Workout Description

Why This Workout Is Easy

This is a pure mobility and breathing session with zero metabolic, strength, or skill demands. All movements are passive static stretches with manageable hold times (3-5 minutes max). There's no load, no cardiovascular component, and no fatigue accumulation. Any average CrossFit athlete can complete this exactly as prescribed. In CrossFit programming context, this is a recovery/cool-down routine rather than a traditional workout, making it the lowest difficulty rating possible.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (10/10): Extreme mobility focus with extended holds in deep stretching positions: pigeon, dragon, lizard, sumo squat, and straddle. Primary physical demand of session.
• Endurance (1/10): Minimal cardiovascular demand during static stretching positions with controlled breathing. Heart rate remains low throughout the 45-minute session with no aerobic component.
• Stamina (1/10): No muscular endurance required; holds are passive stretches rather than active contractions. Minimal sustained muscular output needed to maintain positions.

Movements

• Sumo Squat

Scaling Options

Reduce hold times to 1-2 minutes per pose if maintaining position is difficult. Use props: blocks under hands in forward fold, blanket under knees in dragon/lizard, block or bolster under hips in pigeon. Simplify breathing to natural rhythm if pranayama patterns cause dizziness or anxiety. Substitute reclined pigeon (on back) for traditional pigeon. For dragon/lizard, reduce range by keeping hands elevated on blocks. In sumo squat, hold onto wall or rig for support. Skip seal position if it aggravates lower back - substitute child's pose instead.

Scaling Explanation

Scale if you experience sharp pain (vs. stretching sensation), cannot maintain breathing patterns without gasping or dizziness, or cannot hold positions for prescribed duration. Priority is relaxation over depth - forcing stretches activates protective reflexes and defeats the purpose. If breathing patterns cause lightheadedness, scale to slower ratios or natural breathing. Athletes with limited flexibility should scale hold times but maintain full duration of session for maximum nervous system benefit. Goal is to finish feeling loose and calm, not exhausted or sore.

Intended Stimulus

Parasympathetic nervous system activation through extended passive stretching and controlled breathing. This 45-minute session targets fascial release, hip and spine mobility, and mental relaxation. The combination of long-hold stretches (2-5 minutes) with pranayama breathing patterns creates a meditative state while improving tissue extensibility. Primary focus is recovery, stress reduction, and range of motion development through the oxidative energy system at minimal intensity.

Coach Insight

First half uses controlled breathing patterns - maintain the prescribed ratios strictly (5-5, 4-4-8, 8-8, 5-5-10) to enhance parasympathetic response. Breathe through the nose. In forward fold and down dog, let gravity do the work rather than forcing depth. For pigeon pose, square hips to the front and use blocks under the forward hip if needed. In dragon/lizard sequence, keep back knee down and sink hips forward progressively. Second half eliminates counted breathing - breathe naturally and deeply. In sumo squat, keep chest up and heels down. Find your edge in each pose but never push into sharp pain - aim for 6-7/10 intensity. Each exhale allows slightly deeper relaxation.

Benchmark Notes

This is a guided flexibility and breathing routine with prescribed timed holds in various positions. It is completion-only with no competitive metric tracked. Athletes work through the stretches at their own depth and comfort level, focusing on breath work and tissue release rather than performance benchmarks. All athletes simply complete the 45-minute sequence as written.