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 (21 posts)
Max Weights (In Pounds)
5 Reps 20
7 Reps 20
10 Reps 20
- 150 reps from CrossFit Games Open 12.4 / 13.3 on Mar 21, 2013
- @ 20 lbs from Fight Gone Bad on Mar 12, 2013
- 50 reps @ 20 lbs from Chipper: Front Squats, Box Jumps, Kettlebell Swings and Wall Balls on Feb 05, 2013
- 120 reps @ 20 lbs from AMRAP 8 mins: Power Snatches and Wall Balls on Jan 12, 2013
- 120 reps @ 20 lbs from CrossFit Games Open 11.5 on Jan 07, 2013
CrossFit Journal Articles
Functionality and Wallball
CrossFitâ€™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 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.