21-15-9 Reps For Time Of:
Deadlift (225, 155)
Accessory: 4×25 Banded Leg Extensions
Flexibility Got You Down?
The pursuit of perfection in CrossFit is a never-ending journey. Growth in CrossFit is controlled not by your total or greatest strengths, but rather by your greatest weakness. And since the majority of athletes have multiple areas in their ‘game’ that needs improving, it’s not enough to simply know your weaknesses — You must attack and improve them!
Take the overhead squat for example. This is a notoriously difficult movement to execute, requiring an enormous level of stability, flexibility, balance and strength — all in multiple areas of the body. But did you know the amount of dorsiflexion you have in your ankle is directly linked to your efficiency in performing all variety of squats, however you may have never considered it to be your TRUE limiting factor. You must take the time to go beyond that initial assessment of, “Yep… I have poor mobility in the squat” to realize that’s the case. Otherwise, you run the very real risk of spending countless hours trying to tackle multiple areas of the body when there is really only ONE pressing area that needs your attention — your ankles.
Fixing poor ankle mobility can help your squat in more ways than increasing flexibility in all other joints combined, which means it will help your thruster, clean, snatch, wall ball — as well as your running, rowing and leaping abilities. Now, it might be the case that you have poor ankle, hip AND shoulder mobility. The solution is to again perform an honest assessment of which joint is the least mobile (…which is usually and unknowingly the ankle), and attacking that first before moving on to the next tight spot.
So, yes… foam roll, lacrosse ball and/or barbell the hell out of your calves –all the way from behind your knee, down to your heel… and do NOT skip your achilles. This is a harder area to roll, but this is where a lot of your movement restriction is hiding. Remember to roll your leg side-to-side and flex/extend your foot up and down at the ankle for more aggressive results. Also, here’s an incredibly effective mobilization drill using a band.