***CrossFit Invictus will be open for its regularly scheduled sessions on Saturday, July 4.***
Workout of the Day:
3 Rounds for Time of:
20 Tall Wall Ball Shots (12′ target – above the red line)
20 Pull-Ups (chest-to-bar for competitors)
Myofascial Release: Gastrocnemius-Soleus Complex (Calves)
Written by Calvin Sun
Ankle mobility is essential for anyone who wants to be able to squat deep. If you have trouble getting into a deep front squat, or squatting to depth in general, you might have tight calves. Running, jump-roping, Olympic weightlifting and box jumps all take their toll on your gastroc-soleus complex. Take some time after your next workout to roll out your calves.
- Start seated on the ground in an “L-sit” position.
- Place a single lacrosse ball under your right calf.
- Cross your left leg on top of your right leg.
- Place your hands on the ground and lift your hips off the ground.
- Start rolling your calf out by moving forward and backward.
- Turn your leg inwards to work the medial aspect and outwards to work the lateral aspect.
- Switch sides and repeat.
Follow this drill with a good calf stretch and you’ll be well on your way to a perfect squat.
Still not sure how to do this drill? Feel free to ask one of your coaches.