KAREN
- For Time
- 150 Wall Ball Shots (20/14 lb, 10/9 ft)
With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.
Score is the time it takes to complete all 150 repetitions.
Good Times for “Karen” (source)
– Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <5 minutes
Scaling
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.
Intermediate
For time:
150 wall-ball shots
Men: 14-lb. ball to 10-ft. target
Women: 10-lb. ball to 9-ft. target
Beginner
For time:
50 wall-ball shots
Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target
STRATEGY
Karen is intended to be a sprint, with elite CrossFit athletes able to finish the WOD in less than 5 minutes. Given the number of reps, keeping a good pace is essential, while it’s also very likely you will need to break down the number of reps into smaller groups to avoid burning out. There are several options for scaling: reduce the weight of the medicine ball, squat-to-box wall balls or if you’re not comfortable with any weight at all you can perform thrusters with a PVC pipe.
Tips for the Karen WOD
- Find a good pace and rhythm. Keep the movement as seamless as possible.
- Break up the reps sensibly. Pausing for a few seconds before carrying on is better than going to failure.
- Scale the weight/movement if needed.
