Distance From the Wall
Standing further away from the wall is actually a better strategy for powerful-enough athletes doing wall ball ball. Trajectory sends it exactly toward the intended target and if accuracy is correct, shoots the ball directly back at the athlete’s chest, allowing further cycling. There is no wasted extra effort in overthrowing, and no throwing with cranked necks, or general bad posture.
A look at the week ahead: Power cleans/double unders, kettlebell chipper, deadlifts (maybe you’ll max!), ground-to-overhead/plate burpee/overhead walk, pullups, row/hang power cleans/Pendlay row, the Hero workout JACK, another chipper, and a “Dumbbells For Daddies”.
This weekend is also the Seattle Rock & Roll Marathon, 1/2 Marathon, and 5k. Many roads are closed so plan ahead!
ARTICLES
+ International Functional Fitness Federation Established – FloElite
CrossFit WOD for Monday 6/12
AMRAP in 3 minutes:
10 power clean, heavy
30 double unders
Rest 3 minutes
AMRAP in 6 minutes
10 power clean, medium-heavy
30 double unders
Rest 3 minutes
AMRAP in 9 minutes:
10 power clean, medium
30 double unders
Rx = 70/50, 61/43, 52/38kg
Performance = 84/57, 70/50, 61/43kg
Olympic Weightlifting WOD
snatch + OHS, snatch high pulls, abs, backs, obliques
Powerlifting WOD
back squats, strict presses, weighted pullups, personal accessories
Kettlebell WOD
– Suitcase and OH Carry
– Get-Up Skill Work
– Return of Simple and Sinister
– Squat and Press Ladder to finish class