Description
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.
Totals (6 posts)
Reps 623
Weight (lbs)13227
Time (min)41
Max Weights (In Pounds)
8 Reps
20
10 Reps
20
Recent Posts
- 150 reps @ 10 kg in 12 mins 30 secs from Karen on Nov 29, 2012
- 150 reps @ 10 kg in 12 mins 39 secs from Karen on Sep 24, 2012
- 10 reps @ 20 lbs 9 times from Wall Balls, Burpees on Aug 30, 2012
- @ 20 lbs from Partner AMRAP Wall Balls, Runs on Aug 04, 2012
- 150 reps @ 20 lbs in 15 mins 40 secs from Karen on Jul 12, 2012
CrossFit Journal Articles
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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.