***CrossFit Invictus will be open for its regularly scheduled sessions on Saturday, July 4.***

Workout of the Day:
Front Squat
and then,
3 Rounds for Time of:
20 Tall Wall Ball Shots (12′ target – above the red line)
20 Pull-Ups (chest-to-bar for competitors)
Soleus Foam Roll at CrossFit Invictus

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.

  • POS

    Just happened up on this from the journal website:

    With a little more than a week to go until the CrossFit Games, Justin began the show by reading this list of equipment now on site at The Ranch in Aromas, California and available for workouts: 15,000 pounds of bumper plates, 30 rowing machines, 50 barbells, 40 plyo boxes, 50 medicine balls, 12 GHDs, 50 sets of dumbbells, 15 squat/press stands, 25 sets of rings, 50 sandbags, 60 kettlebells, 50 jump ropes and 20 sets of parallettes. Justin wondered what it all meant.

    Sounds like the makings of some interesting workouts.

  • Cynthia

    Sounds like a whole lotta fun! A giant Filthy Fifty Fest…..

    Check out the games website! Our own Michele ma Belle is once again in the top 2 (clean and jerk and Helen) ranks. May I say how studly you are, my dear?