Movements Weightlifting 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.


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. -

Totals (14 posts)

Reps 1037
Weight (lbs)10140

Max Weights (In Pounds)

9 Reps 20

Recent Posts

  • 110 reps @ 20 lbs from 20-18-16-14-12-10-8-6-4-2: Wall Balls and Kettlebell Swings on Jul 06, 2015
  • 42 reps @ 20 lbs from Chipper: Wall Balls, Back Squats, Wall Balls and 3 more on Jun 29, 2015
  • 20 reps @ 20 lbs 2 times from AMRAP 10 mins: Burpees, Deadlifts, Wall Balls, and Double Unders on Jun 10, 2015
  • 71 reps @ 20 lbs @ 10 ft from "Tabata" - Wall Balls : 8 x 20 secs / 10 secs on May 11, 2015
  • 55 reps @ 20 lbs from "FGB Style" - Wall Balls, Sumo Deadlift High-pulls, Box Jumps, 2 and more on Apr 15, 2015
  • 20 reps @ 20 lbs 5 times from 5 RFT: Row (calories)s, Wall Balls and Handstand Push-ups on Apr 06, 2015
  • 50 reps @ 20 lbs @ 10 ft from CrossFit Games Open 15.3 on Mar 15, 2015
  • 15 reps 10 times from 10x RFT: Row (calories)s and Wall Balls on Mar 11, 2015
  • 20 reps 6 times from 6 RFT: Double Unders, Wall Balls, Chest-to-bar Pull-ups and Rests on Feb 05, 2015
  • 15 reps 5 times from 5 RFT: Wall Balls, Power Cleans and Plyo Push-ups on Jan 28, 2015
  • 50 reps from Chipper: Wall Balls, Box Jumps, Burpees and 2 more on Jan 21, 2015
  • 75 reps from FT: Rows, Double Unders, Wall Balls and Rows on Jan 15, 2015
  • @ 20 lbs @ 10 ft from Fight Gone Bad on Jan 06, 2015
  • 60 reps from 25-20-15: Wall Balls, Box Jumps and Pull-ups on Dec 23, 2014

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

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