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Movements Gymnastics Wall Ball

Overview & Demo

Using a medicine ball, perform a front squat. Upon rising out of the bottom of the squat, violently extend the knees and hips and use the power/momentum generated to toss the ball upwards towards a target. All "air squat" rules apply. Keep the ball as close to your body as possible in order to stay nice and upright.

Equipment

Med-ball-1
Dynamax Medicine Balls
Ultra high quality same-size medicine balls constructed of recycled materials, entirely in the USA! These were the first balls on the market with enough padding to be used safely at high velocities. The success of the Dynamax medicine balls is largely responsible for the current widespread use among athletic programs and fitness facilities. They have spawned many competitors. As a result many implements labeled "medicine ball" are available, but not all balls are created equally. To avoid the pitfalls of selection, one should ask this primary question: Can I catch this ball when thrown at its highest velocity? If the answer is yes, you have a training tool for life. If not, you need to consider Dynamax. - RogueFitness.com

Totals (13 posts)

Reps 888
Weight (lbs)13060

Max Weights (In Pounds)

1 Rep 20
3 Reps 20
9 Reps 20

Recent Posts

  • 15 reps @ 20 lbs 3 times from AMRAP 6 mins: Double Unders and Wall Balls on Aug 25, 2014
  • 9 reps @ 20 lbs 9 times from 4x AMRAP 3 mins: Handstand Push-up (Strict)s, Kettlebell Swing (American)s and Wall Balls on Jul 31, 2014
  • 15 reps @ 20 lbs 12 times from Every 1 min for 12 mins: Wall Balls and Deadlifts on Jul 23, 2014
  • 104 reps from AMReps 15 mins: Pull-ups and Wall Balls on Jul 15, 2014
  • 65 reps from AMReps 15 mins: Double Unders, Wall Balls, Kettlebell Swings and Thrusters on Jun 20, 2014
  • 60 reps @ 20 lbs from 30-20-10: Sumo Deadlift High-pulls, Wall Balls and Kettlebell Swings on May 01, 2014
  • 25 reps @ 20 lbs @ 10 ft 4 times from 4 RFT: Med Ball Runs and Wall Balls on Apr 25, 2014
  • 55 reps @ 20 lbs from 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups and Wall Balls on Apr 18, 2014
  • @ 20 lbs 67 times from 5x AMRAP 3 mins: Rows and Wall Balls on Apr 08, 2014
  • 42 reps @ 20 lbs from Power Snatches, Wall Balls on Apr 01, 2014
  • 66 reps from "Tabata" - Wall Balls : 5 x 30 secs / 30 secs on Jan 15, 2014
  • 15 reps @ 20 lbs 5 times from 5 RFT: Handstand Push-ups and Wall Balls on Nov 11, 2013
  • 1 rep @ 20 lbs 12 times from Every 1 min for 12 mins: Inverted Burpees and Wall Balls on Oct 18, 2013

CrossFit Journal Articles

  • Functionality and Wallball
    CrossFit’s wall ball exercise is an example high functionality and the marked carryover of cardiorespiratory benefit to sport and human performance in general, writes Coach Greg Glassman.
  • The Moves
    The CrossFit movements are functional, full-body movements that generate a great deal of power, and virtuosity in these movements requires instruction, practice and refinement. The movements are tremendously effective for producing fitness, but they are c

CrossFit Coach's Prep Course

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The movements page is a breakdown from your workout programming. It is a great tool for analysis, but it does not show you how to effectively design, scale or evaluate your programming. We highly recommend attending the CrossFit Coach's Prep Course to learn how. We attended the course and learned a lot. Check out the Intro To Course video by Chris Spealler and Nicole Caroll.