CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 09-06-2007, 08:14 PM   #1
Jason Tracy
Member Jason Tracy is offline
 
Profile:
Join Date: Aug 2007
Location: Dallas  Texas
Posts: 8
Substitution for Wall Ball Shots

Does anyone have any suggestions on an alternate excerise for these?

Jason
  Reply With Quote
Old 09-07-2007, 04:30 AM   #2
Brandon Oto
Member Brandon Oto is offline
 
Profile:
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,002
Re: Substitution for Wall Ball Shots

Dumbbell thrusters, each one the weight of the ball.

I'm of the opinion that these subs are punitive...
  Reply With Quote
Old 09-07-2007, 06:43 AM   #3
Victor Cruzeiro
Member Victor Cruzeiro is offline
 
Victor Cruzeiro's Avatar
 
Profile:
Join Date: Feb 2007
Location: Toronto  Ontario
Posts: 42
Re: Substitution for Wall Ball Shots

I've been wondering about wallball subs myself over the past week. I workout in the basement so throwing something 10 feet up is out of the question.
How about horizontal throws rather than vertical ones?
I was thinking that throwing my sandbag 10 feet across my basement might be a good sub.
Any opinions? It doesn't give the benefit of catching the weight but it's still a ballistic pushing movement....

Discuss!
  Reply With Quote
Old 09-07-2007, 06:43 AM   #4
Pedro Braga
Member Pedro Braga is offline
 
Profile:
Join Date: Apr 2007
Location: Lisbon  Lisbon
Posts: 1
Re: Substitution for Wall Ball Shots

any chance of a sub without weigths?

I'm going on a field trip this weekend and will not have weigths available
  Reply With Quote
Old 09-07-2007, 08:42 AM   #5
Brandon Oto
Member Brandon Oto is offline
 
Profile:
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,002
Re: Substitution for Wall Ball Shots

Victor: are you going to go and get it every time?

Pedro: thrusters with a random object?
  Reply With Quote
Old 09-07-2007, 09:31 AM   #6
Victor Cruzeiro
Member Victor Cruzeiro is offline
 
Victor Cruzeiro's Avatar
 
Profile:
Join Date: Feb 2007
Location: Toronto  Ontario
Posts: 42
Re: Substitution for Wall Ball Shots

Brandon:
Yes, I was thinking, I would stand at point "A" and throw the bag 10 feet across the room to point "B", then run over to "B" and through the bag back to point "A". Just try to do it as fast as possible.
I havn't heard of anyone trying a sub like this so I was wondering if there were any thoughts?
  Reply With Quote
Old 09-07-2007, 10:45 AM   #7
John Seiler
Affiliate John Seiler is offline
 
John Seiler's Avatar
 
Profile:
Join Date: Jan 2006
Location: St. Louis  MO
Posts: 1,687
Re: Substitution for Wall Ball Shots

Victor,

With Wall Ball you have a metcon component and an accuracy component.

As far as the metcon goes, ensure the work is the same. With a 20 pound ball and a ten foot target (about seven feet of work from top to bottom), you've got about 140 ft-lbs of work on the ball with each rep. Divide that by 5 (the approximate distance with an eight foot target), and you can get the same amount of work with a 28 pound ball.

Using a smaller ball and keeping it between the joists will satisfy the accuracy component.

Cheers.
__________________
www.gatewaycrossfit.com
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Substitute for wall ball shots? Parker Gates Exercises 5 03-17-2012 01:59 PM
18lb rubber med ball for wall ball? Matthew Nielsen Exercises 5 11-05-2005 06:47 AM
Wall Ball without the Wall Greg Kemp Exercises 10 03-17-2005 07:59 PM
Substitute for wall-ball shots? Per Nyberg Exercises 2 09-17-2003 09:45 AM
Wall ball Matt Cullen Exercises 1 06-21-2003 10:38 AM


All times are GMT -7. The time now is 04:15 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.