By jeremyjones

diablo crossfit wall ball line up looking good

Nah, he is just dropping his arms between reps.

Dropping your arms between each rep of wall ball can be a way to help save the shoulders. Remember to also ‘flip’ your fingers and wrist at the top to get that extra whip too!

Mobility: Hip Mobility.

Skill Practice Warm Up: None.

Workout: Front Squat

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)

Super Set: Half kneeling single arm shoulder press

5 x 5 (5 sets of 5 reps “across,” the same weight for all sets)

Metabolic Conditioning Workout: “Bittersweet Memories” – As many REPS as possible in 7 minutes.

3, 6, 9, 12… Wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

5 toes to bar (between every set of wall ball do 5 t2b, no matter what set of wall balls you are on).

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 70 – 150 “reps”. Scale up: 30/20lb wall balls respectively.

Coaching Tips: Hustle on the transitions early on. All that walking back and forth will take up time. Start breaking up the wall balls into two sets, then evenly divided three sets when they get hard. Try and do the toes to bar unbroken if possible. When doing toes to bar, point the toes straight as opposed to keeping the ankle at 90 degrees. ‘Reaching’ with the toes to the bar (keeping your ankle at 90) puts a lot more tension on your hamstrings, making it even harder to get your legs up!

Test this theory with leg swings. First with foot dorsiflexed (toes reaching for your knee), then with toes pointed away from you (like a gymnast). You should notice a huge difference in how high your leg swings (with less effort).

Log your results online by clicking here.

Compare To: 2014 – 01 – 08


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