Monday 5/5/14.....WOD: 25 TTB,25 back squats,100 sit ups,25 back squats,25 TTB

Time for another challenge -        "The Wallball"
We will do this once a week.
Week #1 - 12 wallball shots in 30 seconds

Here is the technique and challenge rules:

  This exercise is mostly a front squat and push-press combination.  Awkward, and exhausting, yes.  But, the functionality of throwing or shooting an object from overhead and standing up is evident!

Here’s a breakdown of the move, as detailed in the CrossFit Journal, for all you curious folks:

When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth.  If the athlete endeavors to quiet the drill, the benefit to mechanics and breathing technique are immense.

The wall ball drill can be made as difficult as needed by increasing the weight of the ball, moving back from the target, or raising the target.

Now here’s a challenge! Are you up for it?

Start and see how long you can continue hitting these milestones:

30 seconds: 12 shots

1 minute: 25 shots

1 ½ minutes: 37 shots

2 minutes: 50 shots

2 ½ minutes: 62 shots

3 minutes: 75 shots

3 ½ minutes: 87 shots

4 minutes: 100 shots

4 ½ minutes: 112 shots

5 minutes: 125 shots

5 ½ minutes: 137 shots

6 minutes: 150 shots

On failure, rest and try again. Over time you want to get to where you can do 150 shots in 6 minutes or less.  (The best time for 150 shots at a target 10 feet high with a 20-pound ball belongs to Mike Weaver at 4:52.)

Here are some Wall Ball technique fundamentals:

         Each rep begins with a rock bottom squat,  feet flat on the floor

         Keep the elbows down and in

         Keep the ball low to the chest

         Don’t let the ball obstruct your view of target

         Launch with little finger roll and push (Hard to picture, so play around with it.)

         Make ascending and descending movements the same

         Minimize breathing and ball contact noise

         Breath deeply and attempt to synchronize your breathing to your shot rate

As much as we love to groan when they come up in a WOD, Wall-Balls comprise two highly functional and classic weightlifting movements brought together at light loads and extended duration to create a super-potent metabolic conditioning tool with an enormous potential for increasing athletic performance.

Conditioning WOD:

25 TTB

25 Back squats

100 Sit ups

25 Back squats

25 TTB