Back Squat 3-3-3-3-3
For Time
15 Overhead Squats @ 55%
Run 200m
15 Overhead Squats @ 45%
Run 200m
15 Overhead Squats @ 35%
Run 200m
I may have posted linked this video in the past, but 12.4 made me want to post it again. This is Chris Michelmore of CF Moxie doing 150 unbroken wall balls. Now Chris is a tall dude, but 150 in a row is unheard of. I could be wrong, but I doubt this will be his approach to first 150 wall balls in 12.4, but I will say to keep an eye on Chris' score. He is also known to kick butt on DU's and MU's.
12.4
150 Wall Balls, 90 double unders, and 30 muscle ups. If you are fast enough to finish in 12 minutes, then its back to wall ball. BARF!
Beat Down/Wake Up Call
I suggest focusing on the quality of your squat this week. The "No-Rep Fairy" is going to be present and fired up! I have been unsatisfied with the quality of many of your wall balls squats lately. Many seem that the beginning of a successful wall ball is a full depth good quality squat. Focus on that and tune out the distraction of throwing a medicine ball up to a target. Knees falling in and weight on the toes are the most common faults seen in the squat portion of the wall ball. Both of these will not only wreck your knees over hundreds of reps, but they will prevent you from squatting to full depth, and every time you do this you are reinforcing bad movement patterns.
During classes I see many people with the knees in/weight on toes, missing depth and counting their reps anyway. I am looking forward to giving you all a tune up and a reality check on these issues. I am hoping this competitoin will help us clean up some bad habits that have developed around here and realize what it feels like to do correct reps.
If you cannot see the squat properly, or you are too soft to "no-rep" your most competitive friends, you will not be allowed to judge. If I see shitty judging, your score will not be validated. No Rep yourself if you have to. The integrity of your score is even more your responsibility than it is the person who is judging for you!
If you want to score well on this event, you will need to down shift one gear and make good quality squats on the way to your wall ball toss. If take the time to make good squats, you will not miss reps, you will not wear out from inefficiency as fast, you will avoid nagging knee injuries, and you will reinforce good movement patterns which will help you across the board.
Come in before Saturday and practice finding the right position and rhythm. Strive for perfectly beautiful reps. Squat therapy is a great drill for developing the position needed for wall balls, just make sure you are doing it correctly with your feet flat, knees out, arms extended straight and only move closer to the wall when you can do everything perfectly.
