Wall Ball Technique and, You Guessed It – "Karen!"
Tips for Improving Your Wall Ball Technique
Today’s Benchmark WOD is “Karen” – 150 Wall Balls for time. Although I tend to shy away from WODs that repeat the same movement over and over, this WOD is a really great test of your Wall Ball Skills, and a great indicator of your overall conditioning – much like the 100 burpees for time!
In looking at my own Wall Ball practice and how to improve it, I came across this great CrossFit Journal Article that talks not only about how to perform a technically good repetition, but how to improve your skill and how to get better at it. For those of you who don’t want to read it, and just want the tips, here are the main points of performance you’ll want to have down in today’s WOD
- Each rep begins with the bottom of the squat, feet flat on the floor, weight in the heels, and chest up
- Keep the elbows down and in
- Keep the ball low to the chest
- Don’t let the ball obstruct view of target
- Launch with little finger roll and push
- Make ascending and descending movements the same
- Minimize breathing and ball contact noise
- Breath deeply and attempt to synchronize breathing to shot rate
When it’s all said and done, 150 Wall Ball Shots is A LOT! You know your form is going to go to heck anyway, so you might as well start out as good as possible!!
On another note, since many of you will want to perform this WOD as RX today, we will be running the WOD two times for most classes. You will be grateful for this mid-WOD, as you thank CrossFit gods that someone else is keeping track of your reps for you!
-Emilie
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Monday’s Workout
“Karen”
150 Wall Balls for time (20/14)
Compare to – 7/25/11, 11/21/11, 4/30/12, 9/10/12, 1/14/2013, 6/3/13
OPTIONAL Cash-Out – Coaches’ Choice
2014 01 19