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-   -   Substitute for wall ball shots? (https://board.crossfit.com/showthread.php?t=5764)

Parker Gates 03-17-2006 09:39 PM

Is there such a thing?

Lynne Pitts 03-18-2006 04:48 AM

You might look in the [url=http://www.crossfit.com/cf-info/faq.html]FAQ...[/url]

Larry Lindenman 03-18-2006 08:30 AM

Make a ball (plenty of discussion). Thrusters. And the FAQs never killed anyone (Lynne has though).

Parker Gates 03-18-2006 09:20 AM

Foudn it in the FAQ. Thanks!

Garrett Smith 03-18-2006 10:21 AM

At my home gym I have substituted bottoms-up single 35# KB thrusters. I think this is a great substitute.

Bryan Hamer 03-17-2012 01:59 PM

Re: Substitute for wall ball shots?
 
[QUOTE=Lynne Pitts;52084]You might look in the [url=http://www.crossfit.com/cf-info/faq.html]FAQ...[/url][/QUOTE]

For ease of access here is the substitute from the FAQ (I was looking for a fast answer, but had to search...):

3.4. Substitute for wall-ball throws?

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

take an old, or cheap, basketball
cut a slit in it
stuff with sand
sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.


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