MONDAY 051221

Today we are employing a drill the original CrossFit crew dubbed the “wall-ball.” 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 a ten foot target. After you throw the ball to the target, 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.

Run 800 meters.
Stretch for ten minutes.

Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.

Run 800 meters.

Stretch for ten minutes.

Who can run a three minute 800 meter and complete 50 wall-ball’s with a 20lb. medicine ball in two minutes and 75 pullups in 5 minutes, for all three rounds? Send us a video, and we’ll send you a new CrossFit Amundson shirt!

Our friend John is the “SUP Expert” at CrossFit Amundson

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Greg Amundson on the Goal Setting Video Blog [Video]

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“The heights which great men reached and kept, were not attained by sudden flight, they, whilst their companions slept, were toiling upwards in the night.”
Henry Wadsworth Longfellow

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