KAREN
For time:
150 Wall Balls
Introduction:
Among the iconic CrossFit benchmark workouts, known as “The Girls,” stands “Karen” – a seemingly simple but incredibly challenging test of endurance and mental fortitude. This workout focuses on a single movement, pushing you to your limits and leaving you with a profound sense of accomplishment.
The Workout
The “Karen” workout consists of:
- 150 Wall Balls for time
Equipment
To complete the “Karen” workout, you’ll need the following equipment:
- Wall Ball (20 lbs for men, 14 lbs for women, or scaled as needed)
- Wall Ball Target (typically set at 10 feet for men and 9 feet for women)
- Chalk (optional, for grip)
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Movements:
The “Karen” workout involves one primary movement:
- Wall Balls
- Squat down while holding the wall ball.
- Stand up explosively, using the momentum to throw the ball up to the target.
- Catch the ball and immediately go into the next squat.
Preparation
Proper preparation is crucial to ensure you perform at your best and avoid injury. Here’s a step-by-step guide to warming up for “Karen”:
General Warm-Up (10-15 minutes)
Start with a general warm-up to increase your heart rate and get your muscles ready for the workout:
- Light Cardio (5 minutes): Choose an activity such as rowing, jogging, or jumping rope to elevate your heart rate and get your blood flowing.
- Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on areas that will be heavily utilized during the workout, such as the shoulders, hips, and legs.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Karen”:
Wall Ball Preparation
Mobility Drills
- Hip Mobility: Spend 2-3 minutes on deep squats and hip openers to ensure you can achieve the full depth of the squat with ease.
- Ankle Mobility: Perform ankle circles and stretches to help maintain stability and depth in your squats.
- Shoulder Mobility: Do shoulder dislocates with a resistance band or PVC pipe for 2-3 minutes to increase shoulder mobility and prepare for the overhead throw.
Skill Drills
- Air Squats: Perform 3 sets of 10 air squats to practice your squat form and warm up your legs.
- Wall Ball Practice: Do 2-3 sets of 10 wall balls with a lighter weight to get used to the movement pattern and rhythm.
Breathing and Rhythm
- Practice the breathing pattern you will use during the workout. Typically, you should exhale as you throw the ball and inhale as you catch it and descend into the squat.
Final Warm-Up Set
Before starting the workout, do a couple of rehearsal sets to ensure you’re fully prepared:
- Wall Ball Rehearsal: Perform 1-2 sets of 10 wall balls with your working weight to ensure your technique is solid and you’re ready for the workout. Focus on maintaining a consistent rhythm and breathing pattern.
Mental Preparation
“Karen” is as much a mental challenge as it is a physical one. Here are some tips to help you stay focused and motivated:
- Set Small Goals: Break down the 150 reps into manageable sets, such as 15 sets of 10 or 10 sets of 15. This makes the workout feel more achievable.
- Pace Yourself: Start at a steady pace that you can maintain. It’s easy to go too fast at the beginning and burn out.
- Stay Positive: Remind yourself that every rep brings you closer to the finish. Keep a positive mindset and push through the discomfort.
Conclusion:
The “Karen” workout is a straightforward yet demanding test of endurance and mental grit, consisting of 150 wall balls for time. By following a thorough warm-up routine and preparing both physically and mentally, you can tackle this benchmark workout with confidence. Remember, it’s not just about finishing quickly but also about maintaining good form and pacing yourself effectively. Embrace the challenge, push your limits, and celebrate your progress. Happy training!
