10 Wall Ball Workouts For Strength And Power
Wall ball workouts are usually when a Crossfit athlete tends to get back away and not have as much energy. For starters, wall ball reps tend to hit different. While they are generally paired with other lower body movements, the lactic acid that has settled in your legs is going to make that deep wall ball squat pretty difficult. Then comes the press and throw. Unlike an overhead press where the range of motion is dictated, with the wall ball shot you need to make sure you hit the target or it’s back down again for an extra rep.
Wall ball training is specially difficult because it pairs two systems together, your aerobic strength and your aerobic endurance systems. If you are weak in your lower body endurance overall, it’ll be exposed during a wall ball shot. If you are weak with explosive upper body strength, it’ll be exposed in your wall ball shot.
Ultimately to be the best Crossfit athlete possible, you have to address these weaknesses and these wall ball workouts will help build strength and power with a lot of cardio base.
Crossfit Wall Ball Workout # 1
“Holleyman”
• 30 Rounds For Time
• 5 Wall Ball Shots (20/14 lb)
• 3 Handstand Push-Ups
• 1 Power Clean (225/155 lb)
With a running clock, as fast as possible perform 30 rounds of the work in the order written: 5 Wall Ball Shots, 3 Handstand Push-Ups, and 1 Power Clean.
Score is the time on the clock when the 30th round is complete.
Crossfit 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.
Crossfit Wall Ball Workout # 3
“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.
Crossfit Wall Ball Workout # 4
“Zeus”
• 3 Rounds For Time
• 30 Wall Ball Shots (20/14 lb)
• 30 Sumo Deadlift High-Pull (75/55 lb)
• 30 Box Jump (20 in)
• 30 Push Presses (75/55 lb)
• 30 calorie Row
• 30 Push-Ups
• 10 Back Squats (Bodyweight)
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Take the Back Squats from a rack.
Score is the time on the clock when the last round of Back Squats is completed.
Crossfit Wall Ball Workout # 5
“The Don”
• For Time in 1 minutes
• 66 Deadlifts (110/75 lb)
• 66 Box Jumps (24/20 in)
• 66 Kettlebell Swings (1.5/1 pood)
• 66 Knees-to-Elbows
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thrusters (55/35 lb)
• 66 Wall Ball Shots (20/14 lb)
• 66 Burpees
• 66 Double-Unders
With a running clock, as fast as possible perform the prescribed work in the order written.
Crossfit Wall Ball Workout # 6
“Luke”
For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
Crossfit Wall Ball Workout # 7
“Lindsay”
• For Time
• 24 calorie Row
• 24 Box Jumps
• 24 Push-Ups
• 24 Snatches (75/55 lb)
• 24 Pull-Ups
• 24 Burpees
• 24 Thrusters (75/55 lb)
• 24 Air Squats
• 24 AbMat Sit-Ups
• 24 Clean-and-Jerks (75/55 lb)
• 2 x 400 meter Run
• 24 Walking Lunges
• 24 Push Presses (75/55 lb)
• 24 Kettlebell Swings (53/35 lb)
• 24 Front Squats (75/55 lb)
• 24 Toes-to-Bars/Knee Raises
• 24 Overhead Squats
• 24 Ring Dips
• 24 Wall Ball Shots (20/14 lb)
• 24 Double Unders
• 24 Handstand Push-Ups
• 24 Kettlebell Snatches (53/35 lb) (alternating)
• 24 Deadlifts (75/55 lb)
• 24 Hang Squat Cleans (75/55 lb)
Movements may be done in any order. All reps for each movement must be completed before proceeding to the next movement. For the box jumps, box step-ups are allowed but not required.
Crossfit Wall Ball Workout # 8
NUTTS
• For Time
• 10 Handstand Push-Ups
• 15 Deadlifts (250/175 lb)
• 25 Box Jumps (30/24 in)
• 50 Pull-Ups
• 100 Wall Ball Shots (20/14 lb)
• 200 Double-Unders
• 400 meter Run (with 45/35 lb plate)
Crossfit Wall Ball Workout #9
“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)
Crossfit Wall Ball Workout #10
“Team 1776”
• For Time (in a Team of 3)
• Kettlebell Swings (53/35 lb)
• Box Jumps (24/20 in)
• Air Squats
• Push-Ups
• Burpees
• Pull-Ups
• Sit-Ups
• Row (calories)
• Double-Unders
• Wall Ball Shots (20/14 lb)
• Ball Slams (30/20 lb)
• Dumbbell Push Press (45/35 lb)
•
• As a team, complete a total of 1776 reps involving all exercises in any order
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
See wall balls are difficult. They are suppose to be. What you can do is make them a priority in your training to get some impressive results.