The wallball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. In today’s workout you will be doing wallballs, 150 them to be exact. It is the ability to control movement in a given direction or at a given intensity.Anyone who has ever done the workout “Karen” (150 wall balls for time) knows how much endurance, both cardiovascular and muscular, is required to do high reps of wall ball in any time domain. Maintaining good form throughout the movement is key. Keeping the ball high on the chest (like the front rack of the front squat) while keeping our weight on our heels as we squat. Thinking of it as a thruster, using the power of our hip drive from the bottom to the top of our squat to propel the ball upwards, will also help get that ball up to the target every toss.
Speaking of targets…the accuracy element to wall ball shots is an integral part that a lot of people don’t focus on. Accuracy is one of the 10 General Physical skills in CrossFit. It is the ability to control movement in a given direction or at a given intensity. The only way to improve your wallballs is to shoot for the 10 foot target while also aiming for and hitting the target. If you need to scale down your weight to reach a higher target then do so. If you are unable to hit the 10 foot target with the lightest ball, lower the target, but make sure to be accurate and hit it. Once you are hitting the 10ft target consistently you should increase the weight of your medball until you are doing RX weight. If you are looking to hit the leaderboard, please be honest with your reps and if you don’t squat below parallel or hit the 10 foot target, don’t count the rep. Oh and make sure to keep an accurate count, you may need to use chalk. I know I have a hard time counting to 150 😉
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