Overview of Karen Workout
Karen is a CrossFit workout that involves performing 150 wall ball shots for time. The workout is named after a woman named Karen, who was a member of the CrossFit community. Karen is a benchmark workout, which means it is a standard workout that is used to measure an athlete’s progress over time. The workout is known for its high level of difficulty and is often used in competitions, including the CrossFit Games.
Karen: Workout Description
The Karen workout involves performing 150 wall ball shots for time. Wall ball shots involve throwing a medicine ball against a wall and catching it on the rebound before performing a squat. The recommended weight for the medicine ball is 20 pounds for men and 14 pounds for women. The workout is performed for time, meaning the goal is to complete all 150 repetitions as quickly as possible.
Karen: Workout Variations and Scaling Options
- Reducing the number of repetitions to 100 or 75.
- Reducing the weight of the medicine ball.
- Performing the wall ball shots to a lower target, such as a line on the wall.
- Breaking up the repetitions into smaller sets with rest in between.
Scaling options are important to ensure that athletes can perform the workout safely and effectively.
Karen: Tips and Strategies
- Break up the repetitions into smaller sets with rest in between to avoid burnout.
- Focus on proper form and technique to avoid injury.
- Use the legs to generate power for the wall ball shots.
- Breathe consistently throughout the workout to avoid fatigue.
- Pace yourself to avoid burning out too quickly.
Karen: Athlete Performance
The average time to complete the Karen workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 10-15 minutes
- Intermediate: 8-10 minutes
- Advanced: 6-8 minutes
The Karen workout is a challenging CrossFit workout that involves performing 150 wall ball shots for time. The workout is named after a woman named Karen and is often used in competitions. Athletes can scale the workout to their level of fitness and use tips and strategies to complete it efficiently and safely.