I love wallballs!!

wallballs

Clearly over the line.....

The WALL BALL…

Pretty much my MOST FAVOURITE EXERCISE OF ALL TIME…. I had to write that in capitals to disguise the fact that I might be lying:)
I’m not even sure why I have such a problem with these bad boys?!
Is it due to having to drop into a full squat with an awkward, unweildy object in my face… Jumping that same thing (that weighs less than our smallest kettle bell!) above that big old white line or…. is it that, that same ball seems to enjoy trying to smash me in the face with every rebound!  And this is coming from someone with a background of pretty good squat mobility!
The wall ball is a great test of fitness.
It requires:
Strength – hurling that great lump of weighted wadding above your head
Flexibility – a full depth squat while the medball pulls you onto your toes and forces your torso forward. Sounds simple right!
Speed – fly my pretty, fly!!
Power – A good set of legs definitely comes in handy for this exercise....
Balance – lack of tends to send the ball into your partner
Accuracy – The ball hits below the line… the ball goes above the line but misses the wall….. the ball misses the line and the wall….. O man I forgot to squat on that one!!!
Agility – catching the jolly thing before it slams you in the face
Coordination – getting both your arms and legs to figure out how to catch the ball, descend into the bottom of a squat, boost yourself back up and then throw…
Stamina and cardio/respiratory endurance – just give ‘Karen‘ a whirl.
So with all of these fitness fundamentals combined in one ‘simple’ exercise and the Open upon us (wallballs have come up EVERY year so far), please be honest with yourself.
I have my fair share of missed reps when it comes to wall balls but I know 4 missed reps + 6 good reps doesn’t count for 10 wall balls.
I am almost ALWAYS the last one off the wall but I leave knowing that every rep I have counted toward my score, was a legitimate one.
If you are missing a whole bunch of your wall balls, chat to the coach, it may be time to choose a different target or grab a lighter ball.  And just a tip, your coach may not be there counting every good rep you do, BUT if you miss the final rep, DON'T make it obvious that you're cutting corners by walking away, as if your set is done!!
Our movement standards for the wall ball are:
Crease of the hip below the knee at the bottom of the squat
Ball TOUCHES the wall OVER the line
And a rule that isn't really a rule..... but should be - ball caught before hitting the ground (this is great mental toughness training, because it’s so easy to let it drop…)
And you must always repeat after me…
“I LOVE WALL BALLS!”
- Coach Krista
FITNESS

A. 6-8 Strict Press

B. 3-5 Strict Pull ups (Open athletes - practice kipping CTB)

C. Hollow Hold

Alternating minutes for 15mins

6 DB Thrusters

8 DB Walking Lunges

12 DB Rows

AMRAP in 5mins

Rest 3mins

15 Russian Swing

10 Burpees

AMRAP in 5mins

PERFORMANCE

A. 6-8 Strict Press

B. 6-16 CTB Pull ups

C. Parallette L-sit

Alternating minutes for 15mins

6 Thrusters 60/35kg

6 CTB

AMRAP in 5mins

Rest 3mins

15 KB Swing 24/16kg

15 Pushups

AMRAP in 5mins

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