CrossFit 101: Wall Balls and Sit Ups

Photo Courtesy of: www.epcdeerfield.com 

Wall Ball:

A full-body squat movement using a weighted medicine ball and a wall with a target 8 to 10 feet from the ground.

This video from youtube is great because it shows you the right and wrong way to do wall balls and the reasons for each. 

"Karen" is a benchmark* WOD using only the movement above. "Karen" is 150 wall balls for time (as fast as possible with proper form).

*A benchmark WOD is a recognized workout in the worldwide CrossFit Community.  It is one that is done periodically to test and see how one's fitness level has improved.

"Rx" Sit Ups:

"Rx" means that a movement is done according to CrossFit standards for that movement.  The basic, or Rx, sit up for CrossFit does not look like the ones we did in gym class.  Feet are together and knees fall open, with hands reaching straight and low in front of you and a support cushion (or "AbMat") in the curve of your lower back.

Photo Courtesy of: www.crossfiteastside.com

This video from youtube shows proper form for an Rx sit up and the reasons why this is the preferred CrossFit position.

Wall Ball Sit Ups:

Take your sit ups to the next level with one of my favorite movements: Wall Ball Sit Ups. These sit ups combine the two movements above.  They are done in Rx position but with toes close to or against a wall and a medicine ball over head.  Instead of aiming for a high target on the wall when coming up from a squat, you aim for a lower one while coming up from sit up position.

Photo Courtesy of: www.crossfitallstar.com 

This video from youtube is pretty good.  It shows 3 different modifications of the movement. What he calls "C" is the "Rx" wall ball sit up as I have learned it.  (Note: according to my trainer, wall ball sit ups should also be done with an AbMat and soles of the feet together.  However, in this video and the photo above, they are done "gym-class" style.) 

At-home:
In order to do these movements at home, all you need is a weighted medicine ball (I usually use a 6lb ball.  That's the lightest one at my box.  I think they carry up to 20lb balls!) and a rolled up towel or something to support your back.

Please watch the videos for proper form and start with lighter weight to prevent injury.

Whether you're changing up your workout or spicing up your recipes, Keep It Fresh!!

XO,
Fresh Foodie

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