Wall Ball Shots - Warm Up Game - Crossfit San Jose
- 6 years ago
The Setup:\r
Running clock, you choose the time (5-15 min)\r
Med Bal 14#/10#\r
D-Balls are 20# and 16#\r
24 box in front of tire (20 to the side)\r
Tire or Upside down box\r
\r
Objective:\r
Full Squat with Ball and then shoot it into the Tire/Box, run to retrieve the ball and once they return to the line next person can go, continuing till time runs out.\r
\r
If teams are big enough (4-5 max is good) have the first shooter keep track of their rounds. Team with the least number of rounds will do 10 burpees each. This will hopefully create a little sense of urgency to make the shot and also move quickly through the penalty movements. \r
\r
RULES:\r
Nothin but net = player retrieves the ball\r
Hits Box but goes into tire/box = 1 box Jump and retrieve ball\r
Completely misses = D Ball Slam 16#, D Ball Slam 20# and retrieve the ball\r
Hits box in front of target but misses = D Ball Slam 16#, D Ball Slam 20#, 2 Box Jumps and retrieve the ball\r
\r
MODIFICATIONS: \r
Lighter ball obviously for members that lack that strength\r
Kettlebell SDHPs instead of D Balls, or any movement for that matter\r
\r
#bigmansyndrome #PROANOX\r
\r
FACEBOOK - \r
\r
TWITTER - @KingKongFit\r
\r
INSTAGRAM - KingKongFit\r
\r
SUBSCRIBE, COMMENT, LIKE, SHARE
Running clock, you choose the time (5-15 min)\r
Med Bal 14#/10#\r
D-Balls are 20# and 16#\r
24 box in front of tire (20 to the side)\r
Tire or Upside down box\r
\r
Objective:\r
Full Squat with Ball and then shoot it into the Tire/Box, run to retrieve the ball and once they return to the line next person can go, continuing till time runs out.\r
\r
If teams are big enough (4-5 max is good) have the first shooter keep track of their rounds. Team with the least number of rounds will do 10 burpees each. This will hopefully create a little sense of urgency to make the shot and also move quickly through the penalty movements. \r
\r
RULES:\r
Nothin but net = player retrieves the ball\r
Hits Box but goes into tire/box = 1 box Jump and retrieve ball\r
Completely misses = D Ball Slam 16#, D Ball Slam 20# and retrieve the ball\r
Hits box in front of target but misses = D Ball Slam 16#, D Ball Slam 20#, 2 Box Jumps and retrieve the ball\r
\r
MODIFICATIONS: \r
Lighter ball obviously for members that lack that strength\r
Kettlebell SDHPs instead of D Balls, or any movement for that matter\r
\r
#bigmansyndrome #PROANOX\r
\r
FACEBOOK - \r
\r
TWITTER - @KingKongFit\r
\r
INSTAGRAM - KingKongFit\r
\r
SUBSCRIBE, COMMENT, LIKE, SHARE