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3 sets of 2-3 reps - Wall Walk Skill Work Progression (See website for demo videos and modification options)
**Full Wall Walk / Partial Wall Walk (45 or greater) / Floor Walk / Box Walk
STANDARDS - Full Wall Walk
Each rep begins and ends on the floor in a push up position w/ the chest on the deck. Athletes will walk up the wall maintaining control (hollow body) and touching the chest to the wall then returning to the floor under control. Athletes should only walk up the wall as far as their mechanics will allow increasing the height as strength and mechanics improve. These may also be performed on the ground (push-up>plank>pike hold>return) or on a box (moving from plank to a vertical torso position w/ hips over shoulders and back). Common mistakes include a loss of control, relaxing the midline, or failing to return all the way back to the floor.
Floor Walk: begins from a fully standing position, athletes will hinge over at the hip, walk their hands out, to a plank position, perform a push-up, then walk their hand back in standing up to full hip extension. These were performed in our recent comp for the scaled finals.
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
REST >2 min
@Home / No Barbell Option:
3x8 - Double KB/DB Front Squat @ challenging weight
Then 1x8+AMRAP of QUALITY reps for final set
75 Doubles or 150 Singles
50 Air Squats
5 Wall Walks / Partial Wall Walk (45 or greater) / Floor Walk / Box Walk
NOTES: Score Time. Athletes will choose the most challenging variation of a Wall Walk they can perform with good technique.