Tips and Standards to Master the Wall Walk - WODprep | Simple Coaching = Better Coaching

Tips and Standards to Master the Wall Walk

So... let's talk about Wall Walks. There seems to be a lot of confusion over the standards so listen up! First of all, make sure that you're following instructions for the correct division, as Rx and Scaled standards are VERY different!

Not sure what I'm talking about? Head here to read more about the first 2021 Open workout in which the Wall Walk was introduced! 

Wall Walk Open Standard - Rx

Let's start with the Rx division - Wall Walks. Firstly, if you're submitting videos, you must also film the measuring process for tape marks. Your tape marks depend entirely on your anatomy, so you can't use the same marks as someone else.

How to Measure Tape Guides for the Wall Walk

wall walk measuring
  1. Begin by lying down facing the floor with your feet FLAT against the wall. Chest and thighs should be touching the floor, and legs extended.
  2. Have someone mark the floor with tape at the top of your shoulder. (The edge of the tape closest to wall should be in line with your shoulder).
  3. Place another piece of tape leaving 10 inches of space between the tape's far edge and the wall. 


cf floor plan wall walks


This graphic above from CrossFit HQ clearly shows the tape marks on the floor in relation to the wall. Note: where it stated 'ATHLETE STARTS', this refers to the start of the workout, not the start of each rep!

Wall Walk Open Standards - When the Rep 'Counts'

Beginning of the rep

The rep begins with hands (fingers are ok) on the tape furthest from the wall.

Note: hands do not have to pass the tape, just touching will suffice. Chest, feet and thighs must be on the floor at this point and hands cannot move until feet come off the floor.

Top of the rep

You must walk your hands in towards the wall until they are both touching the tape marker closest to the wall. Only then can you begin to come back down. There are no guidelines about touching nose to wall here so just get your hands to that tape!

End of the rep (yay!)

Walk your hands back out to touch the tape furthest away from the wall, to resume the position you started in; lying down with chest, feet and thighs touching floor.

Note: your feet cannot return to the ground before your hands have touched the tape, so make sure you control the descent up until that point!

Scaled Wall Walk Open Standards

Ok so let's talk about the Scaled Wall Walk. The measuring process is slightly different, so I'll detail it here too: 

  1. Begin by lying down facing the floor with your feet FLAT against the wall. Chest and thighs should be touching the floor, and legs extended.
  2. Have someone mark the floor with tape at the top of your shoulder. (The edge of the tape closest to wall should be in line with your shoulder).
  3. The line must be 2 inches wide for the Scaled division, and the other difference is that you only require one line.

Scaled Wall Walk Standards - When the Rep 'Counts'

scaled wall walk

Beginning of the rep

The rep begins lying face-down on the floor with chest, feet and thighs making contact with the ground. Important: hands must both be in front of the taped line, with neither of them touching the tape. Keep your hands in the same position until you have moved both feet onto the wall.

Top of the rep

You'll reach the top of the rep when you've walked your hands in past the taped line and the whole hand is on the other side. No part of either hand should be touching the tape. Only now can you walk your hands back out.

End of the rep (yay!)

Walk your hands back out until you have resumed the position you started in; lying down with chest, feet and thighs touching floor. 

Note: your feet cannot return to the ground before your hands have reached the other side of tape, so make sure you control the descent up until that point! Remember to make sure your hands have completely cleared the tape for the rep to count. 

Now go crush it!

I hope that's cleared up any confusion when it comes to the Open movement standards for the Wall Walk. If you're still unsure, head to the official CrossFit page to download the Workout Description and Scorecard for your division. 

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About the Author Ben

The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).

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