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 (7 posts)
Max Weights (In Pounds)
5 Reps 20
10 Reps 20
- 10 reps @ 20 lbs 7 times from 7 RFT: Rope Climbs, Wall Balls, Kettlebell Swings and Double Unders on Jan 17, 2013
- 100 reps from Wall Balls, Kettlebell Swings, Sit-up (abmat)s on Jan 14, 2013
- 100 reps @ 20 lbs from AMRAP 20 mins: Pull Up (Chest To Bar)s, Wall Balls and Kettlebell Swings on Dec 26, 2012
- @ 20 lbs from Fight Gone Bad on Dec 05, 2012
- 20 reps @ 20 lbs from Chipper: Wall Balls, Sit-up (standard)s, Box Jumps and 17 more on Dec 03, 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.