Beginner Wall Ball Workouts For Crossfit

You haven’t been training Crossfit that along. Your endurance strength isn’t where it needs to be.

And your coach has programmed in wall balls. Oh No.

Why does the idea of wall ball workouts send shivers down the spine of crossfit beginners?

Simply put, you just have not trained enough with the wall ball and lack two key strength areas.

Strength endurance and aerobic strength. Both of which are heavily tested during wall ball training.

Think about every rep on the wall ball. You squat deep then have to explode up and shoot the ball up high. Without either position being successful, you’re going to get a no rep. This means that you need to have the ability to both squat deep and the strength to shoot the ball high enough.

You just aren’t going to have this as a crossfit newbie. Your system isn’t conditioned enough. The main objective should then be to develop both the deep squat endurance strength AND the explosive upper body strength. You can’t just lift a barbell overhead, you have to be able to explode the load fast and quickly.

These are five beginner wall ball workout to help you develop your aerobic endurance and strength endurance so you can rock the next round of wall ball workouts.

Beginner Wall Ball Workout #1
“Kelly”
• 5 Rounds For Time
• 400 meter Run
• 30 Box Jumps (24/20 in)
• 30 Wall Ball Shots (20/14 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
Score is the time on the clock when the last round of Wall Ball Shots is completed.

Beginner Wall Ball Workout #2
“Karen”
• For Time
• 150 Wall Ball Shots (20/14 lb, 10/9 ft)
With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.
Score is the time it takes to complete all 150 repetitions.

Beginner Wall Ball Workout #3

Open 19.1


AMRAP in 15 minutes
19 Wall Ball Shots (20/14 lb, 10/9 ft)
19 calorie Row



Beginner Wall Ball Workout # 4
Open 14.1


AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups



Beginner Wall Ball Workout # 5

“Morrison”
• 50-40-30-20-10 Reps For Time
• Wall Ball Shots (20/14 lb)
• Box Jumps (24/20 in)
• Kettlebell Swings (1.5/1 pood)

So what is you're a crossfit beginner,using these wall ball workouts can accelerate your learning pattern and increase your overall conditioning. Start training.