Wall balls are a popular exercise in CrossFit workouts, known for their intense cardio and full-body strength training benefits. In this article, we'll explore the various types of wall ball workouts, their benefits, and how to effectively incorporate them into your CrossFit training regimen.
Types of Wall Ball Workouts
1. Classic Wall Ball Workouts
Classic wall ball workouts consist of a series of controlled throws and catches using a med ball. These workouts target the entire body, including the explosiveness required for a clean and the strength required for the hang clean. A popular example of a classic wall ball WOD is:
WOD: "Habanero" For Time
- Perform 40 wall balls (20/14 lb)
- Switch the weight and direction every 20 seconds
- Rest for 30 seconds
This high-intensity workout pushes your heart rate to the limit while building functional strength and endurance.
2. AMRAP Workouts (As Many Reps As Possible)
Amrap workouts require you to perform a specific number of repetitions (reps) of a given movement as quickly as possible. Here's an example of an amrap wall ball WOD:
WOD: "50's" AMRAP
- Perform 50 wall balls (20/14 lb)
- 40 deadlifts in remaining time
- 135/95 kg clean and jerk (using a 3RM)
- Run 400 meters in remaining time
This workout emphasizes speed, technique, and power, making it ideal for crossfitters preparing for the CrossFit Games.
3. EMOM Workouts (Every Minute On The Minute)
EMOM workouts require you to perform a specific movement for a set amount of time (e.g., 1 minute), rest for a set amount of time (e.g., 30 seconds), and repeat for the desired number of sets. Here's an example of an EMOM wall ball WOD:
WOD: "Earn The Points"
- EMOM 1 minute: 40 DB box step-ups (20/14 lb)
- EMOM 1 minute: 50 wall balls (20/14 lb)
- Rest for 30 seconds
- Repeat for 4 more rounds
This workout combines the intensity of an amrap with the flexibility of an EMOM, allowing for a dynamic training approach.
Wall Ball Workouts for Different Levels
Different levels of crossfitter may require different variations of wall ball workouts. For入门 level, it is necessary to start easy and gradually increase the intensity. As the level increases, you can move to more advanced and complex wall ball combinations.
Benefits of Wall Ball Workouts in CrossFit
1. cardiovascular benefits
Wall ball workouts are a great form of high-intensity interval training (HIIT), which can be very effective at improving cardiovascular fitness. By incorporating wall ball throws into your workout routine, you can increase your heart rate and improve your aerobic capacity.
2. Core strength
Wall ball exercises require the use of the core musculature to maintain balance and coordination during the throws and catches. This helps to build a strong core, which is crucial for overall stability and performance.
3. upper body strength
Wall ball workouts target the upper body, including the shoulders, chest, and arms. These exercises are particularly effective at building strength and improving posture.
4. functional strength
Wall ball workouts require the use of proper body mechanics, which improves functional strength. This means that the strength you gain from wall ball exercises can be easily translated into everyday activities and sports.
##Wall ball workouts are an essential part of any CrossFit training program, as they provide a comprehensive workout that targets the whole body. Whether you're a beginner or an experienced athlete, incorporating wall ball exercises into your routine will help you improve your strength, endurance, and overall fitness.
