Wall Ball Crossfit Workouts

Wall balls are an important exercise in crossfit to develop conditioning explosive power and coordination under fatigue.

Wall ball crossfit workouts.

After the call of 3 2 1 go the athlete will reach down pick up the medicine ball and begin performing wall ball shots. Score is the time it takes to complete all 150 repetitions. Engaging your abs rotate your torso away from the wall. Wall ball 101 stand in front of the wall at roughly arm s length holding a medicine ball in front of you in line with your upper chest elbows tucked in ready to throw it vertically.

150 wall ball shots 20 14 lb 10 9 ft with a running clock complete the 150 repetitions as fast as possible for time. Pick a wod then tag a friend to try it with you. 45 seconds bent over rows 20 14 lb 15 seconds rest minute 4. Rest as needed either holding the ball or with the ball on the ground.

Standing tall next to a wall feet shoulder width apart hold the wall ball in both hands. Quickly reverse the direction to throw the ball against the wall as hard as possible catching it on the rebound. Perform a full squat exploding up from the bottom and using the momentum to throw the ball up. Plus their stories and video demos to show you how they re done.

Comments on the wall ball shot comments share print comment thread. 1 000 crossfit benchmark wods. The wall ball shot by crossfit july 21 2019 twitter mail to learn more about human movement and the crossfit methodology visit crossfit training. Extend your arms fully in front of you so that the ball is at chest height.

After 50 shots are complete the athlete will pick up a jump rope and perform 100 double unders. Pick a wod then tag a friend to try it with you. This workout begins with the athlete standing tall and the ball on the ground.