Tuesday 180410

Tuesday 231212

Tuesday 231212

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

Post time to comments.

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.

Scaling:

Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots

♀ 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.

Beginner option:
For time:
12 inchworms
10 wall-ball shots
9 inchworms
10 wall-ball shots
6 inchworms
10 wall-ball shots
3 inchworms
10 wall-ball shots

♀ 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.

Resources:
The Wall Walk
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Sunday 210919

Sunday 210919

For time:

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Post time to comments.

Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots

♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target

Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots

♀ 10-lb. Ball
♂ 16-lb. ball

Saturday 220514

Saturday 220514

5 rounds for time of:

20 wall-ball shots
10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups

Post time to comments.

Scaling:
Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.

Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups

♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-ups

Beginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups

♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target

Tuesday 240319

Tuesday 240319

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.