CrossFit Benchmark WOD Karen 150 wallballs for time 6:29
Video taken from the channel: Peter Joseph Kuhn
CROSSFIT BENCHMARK WOD KAREN
Video taken from the channel: stephan barker
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Video taken from the channel: CrossFit®
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Video taken from the channel: Structure Your Strength
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‘Karen’ Benmark WORKOUT | 150 WALLBALL Shots | 30lb WallBall
Video taken from the channel: Resolute Fitness
The workout: 150 wall-balls for time. 20 pounds for men, 14 pounds for women. Score: Karen is scored “for time,” which means you complete the workout as fast as you can. Equipment Needed: Medicine ball (also called a “wall ball”) Level: Karen is a great workout for beginners.While the rep number is high, the workout consists of one extremely functional movement that all athletes should.Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.
Tips for the Karen WOD. This workout was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap.Score is the time it takes to complete all 150 repetitions. Good Times for “Karen” – Beginner: 12-15 minutes – Intermediate: 8-11 minutes – Advanced: 6-7 minutes – Elite: <5 minutes.
Tips and Strategy.Score: Diane is scored “for time,” which means you complete the workout as fast as possible. Goal times: 10-14 minute for beginners; 6-9 minutes for intermediate athletes; 5-6 minutes for advanced athletes; less than 5 minutes for elite athletes Equipment Needed: Barbell, bumper plates, abmat or skull mat Level: Diane is an advanced workout.All beginner athletes and some intermediate.
Originally published May 13, 2010 “Karen” 150 wall ball shots for time.For the first time, the number of COVID-19 patients in L.A. County hospitals surpassed 2,200, with 26% in intensive care units and 19% on ventilators.
Goal Times for the Cindy WOD. WodStar RX Goal Rounds. Elite: 35+ Rounds; Level 3: 30-35 Rounds; Level 2: 20-30 Rounds; Level 1 15-20 rounds; Coaches/Athletes: These are estimated RX goal rounds, scale as needed to finish in these estimations. Tips for the Cindy WOD. Put more focus into the mechanics of your least efficient movement(s)and make.
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The way you tackle this workout is based on your time goal. If this is your first time attacking “Isabel,” perform a handful of sets. Try 30 singles or a cascading/descending rep scheme like 8+7+6+5+4. If you’ve done this WOD many times and want to see if you can get it done in under 3-4 minutes, try 20 unbroken reps + 10 fast singles.
What is good time for hero WOD DT? Accroding to our app good time to beat in DT is 8 minutes with good time cap of 13 minutes. DT is pretty hard workout for me because my bodyweight is only 165 lbs and RX DT is with 155 lbs, I was able to finish DT in 7:45 and PRed it by 40 seconds since last time. 3 Tips To Get Best DT Time & BONUS.
But not Bass and Steinberg. “We never had a moment of that,” Steinberg says. “Karen Bass never looked for the spotlight,” says Fabian Núñez, her predecessor as speaker and mentor. “The.Karen Sun is a far cry from the “Karen” meme that has spread widely over social media in recent years. Aside from a shared first name, Sun a 23-year-old Chinese-American
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29 comments
THANKSSSS!!!! Wall balls have been killing me lately, I’ll try this tip!!
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Very impressive time,, however not to be a jerk and take anything away from this score and I can not even come close to this score but I do not feel like he was low enough on most of these reps….. Hip crease should be below the knee not parallel….
First time doing wallballs in about 3 months…it certainly hasn’t got any easier.
Your the absolute best trainer. Keep these tips and lessons coming as i use them a lot when it comes time for me to do a word session.
Glad to know I’m not the only one who noticed them doing this
It’s TEST WEEK! Today’s WOD has 100 WallBalls. Thanks for the hints.
iv been doing that without knowing it was a trick hmm, I alson start to squat before I catch the ball, not sure if that helps or not
Looks like I’ll try this for 17.4. Last year I only got 48 WB. I hate them with a passion so I avoid them (I know… not good). Thanks for the tip!
About to engage the wallball god, figured I’d cruise YouTube for some wisdom… found some.
Dude!! Great JOB!! Idk how you did that without music lol
Next suggestion ANNIE
definitely going to give this a try.. wish I’d had this tip the day we did “Karen” after “Annie” lol
A mechanism I’ve discovered that protects my back by keeping it straight and renders less neck and shoulder fatigue, and augments my w.b. toss, is a little hop added to the hip thrust as I come up. I discovered this combo, which is used in other movements, one day while talking myself through the last straggler & the hardest reps of w.b.’s. I had to do something to finish! For me, this adds to the momentum of the ball & helps me hit the target. Also, keeping my eyes mostly on the wall and less on the ball, keeps my neck and spine straight and properly aligned, causing less unnecessary neck and upper back fatigue or strain (also used in swimming). Think of it as keeping your nose facing forward as you do a thruster (it’s the closest movement I can think of to a wall ball), and just rolling your eyes up, but not your face. I already know where the ball is, it’s not going anywhere but right where I’m standing, no? I’ve injured my back at work a few times over the last 16 years. I have to utilize all of my “equipment” smartly and as one, and protect it as much as possible, so that I can continue kicking butt “AMRAP” as I get older. That’s just me, for my body. It may or may not work for someone else. I’m never going to compete anyway, so rep or no rep because of a “cheater hop,” doesn’t matter to me. I just really would like to continue doing this throughout my senior years.
Brilliant. Never would have figured that out on my own! XD Awesome!
Thank you for this. I’m at a point in my CrossFit training where I recognized I’m not breathing properly in movements. Wall balls was one of them. I’d love to see more!
I don’t hate wall balls but I have notice the intensity that it creates on my shoulders. Definitely will give this a try!
Wall balls are today’s workout. I’ll let you know how it went
Great!! always thank you for help. I’ll try next time. LIM from S.Korea
Tried this today and could feel where it would help. But being 6’2″, I felt like I really had to rush to get my hands back in position. May need to practice it more.
Nice, thank you. read your book btw very good, sorry forgot to reply to your email.
Just started crossfit. I read about Karen in “learning to breathe fire” and had to try it. I got 13:33, and spent half the time holding myself up against the wall with the ball, gasping for air. Hopefully before long I’ll be able to crush it like this dude.
Wow what a great tip. My WOD today included 100 wall balls and this would have helped. I can’t wait to see how much time this saves.
This is how I was taught to do wall balls, I thought everyone did it this way!
I totally agree with the breathing part, just not breathing out when coming done. That makes no sense to me and I feel it he harder. I’d wanna breathe coming done and out up, just like you would and should when squatting.
Really good tips after 5:18. Also, way to push hard and finish with a big set of 20! We added your video as a demo on our “KAREN” WOD page: https://wodwell.com/wod/karen/
Yo. I’m 5’5″.. I feel your pain,,,, but more!!.. I’ll give it a go
Thanks! Wall balls take everything out of me. I’ll try this breathing technique in tomorrow’s WOD.
whispers slowly into a loud yell crossfit. IS. BULLSHIT! AND HOW TO MAKE WALL BALL BETTER IS TO GET GAINZ INSTEAD BY ACTUALLY LIFTING FUCKING WEIGHTS. SO TAKE THE 130S TO THE INCLINE AND DO 6-10 REPS FOR 15 SETS OR DON’T COMPLAIN
Damn, I haven’t done that one yet, and hope to not to it for a while. I still am only scaling to 12lb wall balls. 150 that’s crazy! Nice work!