26.5 - Paradise Falls and Balls


This workout consists of a ladder (up and down) of synchronized wall balls, hang snatches and synchronized box jump overs.


RX/MASTERS/INTERMEDIATE

  • 60 synchronized (all 3 athletes) wall balls - 20/14 to 10’/9’

  • 60 synchronized (all 3 athletes) box step overs with Wall ball on shoulder- 24/20

  • 60 synchronized (all 3 athletes) wall balls - 20/14 to 10’/9’

  • 60 synchronized (all 3 athletes) box step overs with Wall ball on shoulder - 24/20

SCALED

  • 60 synchronized (all 3 athletes) wall balls - 20/10 to 9’/8’

  • 60 synchronized (all 3 athletes) box step over 24/20

  • 60 synchronized (all 3 athletes) wall balls - 20/10 to 9’/8’

  • 60 synchronized (all 3 athletes) box step over 24/20

GENERAL NOTES

  • This workout will begin with all athletes standing at their wall ball stations. At go, athletes will pick up their wall balls and begin their wall ball tosses. 

  • There is a 15 minute timecap for this workout. 

  • The score for this workout will be the time to complete all reps.

  • If a team does not complete the workout within the timecap, a one second penalty will be added to the timecap for each rep not completed. 

  • This workout is scheduled for Sunday.


SYNCHRONIZED WALL BALL STANDARDS

  • The synchronization will occur at the bottom of the squat and with the wall balls contacting the targets. 

  • Each rep begins with all three athletes holding their wall ball in the bottom of a squat, with the hip crease clearly below the top of the knee.

  • All athletes must be in a legal squat position at the same time to initiate the rep.

  • A rep is successful when the center of all three balls contacts the target at or above the designated height at the same time.

  • It is a no rep if, but is not limited to: 

    • Any athlete is not in a legal squat position at the same time as the other athletes at the start of the rep.

    • Any ball fails to contact the wall.

    • Any ball contacts the wall below the designated target height.

  • All three balls do not contact the target at the same time.

SYNCHRONIZED BOX STEP OVERS WITH WALL BALL (except scaled)

  • The synchronization will occur with both feet of all athletes on the top of the boxes at the same time.

  • Each rep begins with all athletes standing on the ground on the same side of the box.

  • Athletes in all divisions other than scaled must perform a jump onto the box. Scaled division athletes may step up or jump.

  • Athletes must reach the top of the box with both feet on the surface.

  • Hands and arms may not make contact with the legs or the box during the movement.

  • Athletes must step down from the box to the opposite side.

  • The rep is complete when all athletes land with both feet clearly on the ground on the opposite side of the box.

  • All divisions except for scaled must hold their wall ball on their shoulder as they step over the box.

  • It is a no rep if, but is not limited to:

  • Any athlete does not start with both feet on the ground on the same side of the box.

  • Any athlete uses hands or arms to contact the legs or the box at any point during the movement.

  • Any athlete jumps down from the box.

  • All athletes do not have both feet on the box (6 feet total) at the same time.