Workout 10426

Created: June 14, 2025

Description:

For time:
800-meter run
40 wall ball shots
400-meter run
30 wall ball shots
200-meter run
20 wall ball shots

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Stimulus and Strategy:
Today’s workout is a descending ladder of running and wall ball shots. Push to complete each set of wall ball shots in big chunks. If you can go unbroken, do it and then push the pace on the runs. As soon as you finish a set of wall ball shots, get moving on to the next run.
To reduce the complexity of the wall ball shots, lower the height of the target and reduce the loading of the medicine ball.
In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the 400-meter run, perform 900/1,250-meter Echo bike or 400/500-meter row. For the 200-meter run, perform a 500/700-meter Echo bike or 200/250-meter row. For the wall ball shots, perform a medicine ball squat (overhead limitation) or a medicine ball push press (squat limitation).
Intermediate option:
For time:
800-meter run
40 wall ball shots
400-meter run
30 wall ball shots
200-meter run
20 wall ball shots

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
For time:
400-meter run
20 wall ball shots
200-meter run
15 wall ball shots
200-meter run
10 wall ball shots

♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
After you throw the medicine ball in the wall ball shot, bring your hands down right in front of your face and relax your shoulders. This will help you reduce shoulder fatigue.
Resources:
CrossFit Running Course
The Wall-Ball Shot
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the load of the medicine ball. Reduce the distance of each run.

Number of Times Completed: 0