Monday Dec 29, 2014

 

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Today we are employing a drill the CrossFit crew calls the “wallball.” The wall-ball drill is a deep front squat followed through with a push-press and overhead throw. The ball, a 20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest and squat to absorb the impact. The movements up and down are mechanically identical. Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to parallel and to let the ball contact with a thud rather than gently absorbing the impact with the arms and legs.

Part 1. Deadlift: Build up to a heavy set of 5 Reps
Part 2. AMRAP in 3 Minutes
10- Wallballs 20lbs/14lbs
20- Double Unders
REST 1 Minute
AMRAP in 3 Minutes
MAX Burpees
REST 1 Minute
AMRAP in 3 Minutes
10- Wallballs 20lbs/14lbs
20- Double Unders

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