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 (8 posts)
Max Weights (In Pounds)
5 Reps 14
10 Reps 14
- 50 reps @ 14 lbs from Filthy Fifty on Apr 19, 2013
- 10 reps @ 14 lbs 6 times from AMRAP 15 mins: Wall Balls, Sumo Deadlift High Pulls, Push Up (Rings)s and Double Unders on Apr 15, 2013
- 15 reps @ 14 lbs 3 times from AMRAP 6 mins: Double Unders and Wall Balls on Apr 11, 2013
- 60 reps @ 14 lbs 9 ft from 30-20-10: Kettlebell Swings and Wall Balls on Dec 13, 2012
- 16 reps @ 14 lbs 9 ft 2 times from Blitzkrieg Bop - Runs, Wall Balls, Knees To Elbows on Nov 12, 2012
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.