Monday 3.29.10

The Saturday morning crew hitting the Wall Balls! Let's do some more!

From the CrossFit Journal....

"...As an example of high functionality and marked
carryover of cardio-respiratory benefit to sport and
human performance in general, we offer our “Wall Ball”
exercise. This exercise is largely a front squat and
push-press combination. The functionality of throwing
or shooting an object from overhead and standing up is
hopefully obvious..."

"...The movement begins as a front squat and follows
through to a push press/shove that sends the ball up and
forward to the target from which it rebounds back to
the throwers outstretched arms where it is “absorbed”
back into the squat. In its entirety the Wall Ball is quite
simply a throw. When perfected, each shot looks identical to the one
before, and the ball’s contact and departure are gentle
and smooth. If the athlete endeavors to quiet the drill,
the benefit to mechanics and breathing technique are
immense."

Read the full article here.

SWOD:
Snatch-Grip Dead Lift 5rm

Metcon:
"Karen"
150 Wallball Shots for time.

WOD Tips:
For the SWOD, this is just as it sounds: Set up like you're going to snatch the weight, but only dead lift it. Push yourself on this lift and it will act as a good assistance lift for the snatch. Use the hook grip to practice that as well. Be sure to fully open the hips at the top of the movement and pull your shoulders back like on the regular dead lift.

For the metcon, to do it as rx'd, use a 20 lbs ball. Men will use the 10 ft. target, and women will use the 8 ft. target.

Post weights and time to the comments section. bc