Workout of the Day:
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Shoulder Press x 4-6 reps
Rest 2 minutes;
and then,
8-10 minutes of Double-Under Skill Practice
Calf Stretch by CrossFit Invictus San Diego

Calf Stretch with Rope
Written by Calvin Sun

Just about everyone has tight calves.  Between running, jumping, and double-unders, your calves take a good amount of abuse in the gym.  The calf stretch with a rope is a great follow-up to the straight-leg hamstring stretch as you are already in the starting position.

–  Begin lying on your back on the floor with both legs straight.  Wrap the rope around the ball of your foot.

–  Raise your right leg to vertical and keep your left leg on the ground by firing your left glute and keeping your heel on the ground.

–  Actively pull your toes toward your shin and then gently pull with the rope until you feel a stretch in your calf.

–  Perform 5 cycles of 5 seconds of contraction (pressing the rope away as if you were pressing a pedal, while simultaneously resisting with the rope) and 10 seconds of passive stretching.  Switch and repeat on the other leg.
Calf Stretch Finish by CrossFit Invictus San Diego

Try to incorporate this stretch into your post-workout routine at least 2-3 times per week.  And don’t forget to roll out your calves as well.

Still not sure how to perform this stretch?  Feel free to ask one of your coaches.

  • Hey everyone. I haven’t met most of you, but my name is Lisa and I am from a gym in atlanta and just started at Invictus a month ago. I am going to the crossfit gymnastic cert next weekend and curious if anyone is interested in going or is already going and interested in car pooling? Thanks!

  • juan

    How is this one done? Do I stay at my 4-6RM thru all 4 sets or do I go up in weight?
    I assume the latter.

  • Pingback: June – National Calf and Ankle Mobility Month | National Fitness Holidays()