Our wall-ball default value is 28 pound ball, two feet of travel calculated from an average 8 foot reach and ten foot center of target. Calculate your ball weight times reach to match 56 foot-pounds per rep.
♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target
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Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.
This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.
If you can't throw higher, throw heavier.
Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:
– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.
This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.
♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target
This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.
Guest Programmer – Christian Harris
June 24-July 7, 2024
For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet
♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target
Scaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.
Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet
♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target
♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target
Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb Modification
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.
For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
♀205-lb deadlift, 14-lb ball to a 9-foot target
♂275-lb deadlift, 20-lb ball to a 10-foot target
Post reps to comments.
Scaling:
Today’s workout contains 10 sprints. Athletes performing the workout as prescribed should have at least 20 seconds to accumulate as many wall-ball shots as possible in each round. Wall walks should be quick with minimal rest between reps. The load of the deadlifts, while moderately heavy, should allow athletes to go unbroken in each round. Scale the range of motion of the wall walks and the load of the deadlifts to hit this stimulus.
Intermediate option:
For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
♀155-lb deadlift, 10-lb ball to a 9-foot target
♂225-lb deadlift, 14-lb ball to a 10-foot target
Beginner option:
For 10 rounds, complete as many reps as possible in 1 minute of:
2 inchworms + push-up
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
♀65-lb deadlift, 6-lb ball to a 9-foot target
♂95-lb deadlift, 10-lb ball to a 10-foot target
Resources:
The Wall Walk
The Deadlift
The Wall-Ball Shot
Find a gym near you:
View the CrossFit map
Featured photo:
Photo by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.
♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box
Time cap: 20 minutes
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Scaling:
Welcome to the second workout of the 2024 CrossFit Games Quarterfinals! This leg- and lung-burner workout has a 20-minute cap. Those not recording a score for competition should scale accordingly to finish within this time. Advanced athletes should push for sub-13 minutes. Find a wall-ball shot load that allows for 10 or more reps at a time, and push the lateral burpee box jump-overs to get in 10 per minute. Scale as needed to hit these ranges. Those not competing in Quarterfinals should choose challenging variations that still allow for continuous movement. Consider taking short breaks during the wall-ball shots and burpees to help you keep moving throughout the workout. This one will be all about finding the line between pushing the pace and holding on for continuous movement.
Find the Quarterfinals workout standards, scorecards, and more here.