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 (15 posts)
Max Weights (In Pounds)
1 Rep 20
2 Reps 20
3 Reps 20
4 Reps 20
5 Reps 20
6 Reps 20
7 Reps 20
8 Reps 20
9 Reps 20
10 Reps 20
- 30 reps @ 20 lbs from Chipper: Wall Balls, Chest-to-bar Pull-ups, Kettlebell Goblet Squats and Dumbbell Power Snatches on May 24, 2013
- 13 reps @ 20 lbs from AMReps 6 mins: Kettlebell Swing (Russian)s, Wall Balls, Kettlebell Swing (Russian)s and 15 more on May 10, 2013
- 50 reps @ 20 lbs from Filthy Fifty on Apr 19, 2013
- 10 reps @ 20 lbs 8 times from AMRAP 15 mins: Wall Balls, Sumo Deadlift High Pulls, Push Up (Rings)s and Double Unders on Apr 15, 2013
- 15 reps @ 20 lbs 4 times from AMRAP 6 mins: Double Unders and Wall Balls on Apr 11, 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.