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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.


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 (20 posts)

Reps 1491
Weight (lbs)14240

Max Weights (In Pounds)

3 Reps 20
9 Reps 20

Recent Posts

  • 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
  • 80 reps from Chipper: Wall Balls, Handstand Holds, Pull-ups and 2 more on Oct 30, 2014
  • 12 reps @ 20 lbs 8 times from Every 1 min for 10 mins: Hang Power Snatches and Wall Balls on Sep 03, 2014
  • 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

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

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.