The Karen WoD Goal Occasions, Tips, and Safety

Special request from Justin to do Karen. My score 6:29. Never doing this again.

(With some tips for Intermediate Athletes).
KAREN is a great CrossFit Benchmark! One of my favorites. Everyone can do it. It consists of doing 150 Wall Balls as fast as you can..
The pro’s do this workout unbroken. But I’m not one of those. I did, however, improve my own time by about 20 seconds..
After the workout, I share some tips to help you improve your wall balls, and (hopefully) get a better time next time you try this workout..
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Originally published May 13, 2010.
“Karen”.
150 wall ball shots for time.

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This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying! Do you want to improve your scores & “Rx” workouts? Get our FREE Training programs here https://wodprep.com/ ��.
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30lb outdoor version of The Karen Girl WOD | 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”).
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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 master. The loading is also relatively light..
Benefits.
The Karen WOD is simple but surprisingly challenging. In fact, it’s so simple that many CrossFitters think there’s no way that Karen could be so difficult — until they do it. Here are four fitness benefits you can expect from Karen..
Muscular Endurance.
According to science, there are ideal rep ranges for strength, hypertrophy, and endurance. In general, building strength requires heavy loads and lower reps, while endurance requires lighter loads and more reps. Muscle hypertrophy falls somewhere in between. At 150 reps using a 20-pound or 14-pound medicine ball, Karen trains the type I muscle fibers that rely on aerobic metabolism..
Power.
Secondary to muscular endurance, Karen also builds power. You’ll need to use power from your quads, hamstrings, and glutes to forcefully drive out of the bottom of the squat and throw the medicine ball to the target. The power from your legs should give the ball enough momentum so that your shoulders don’t really need to work very hard..
Cardiovascular Endurance.
Though Karen isn’t a particularly long workout, it requires many reps with very few and very short rest periods. Ideally you wouldn’t rest for more than 10 seconds between sets while completing the Karen WOD. Your heart rate will rise dramatically and you’ll probably feel the familiar build-up of lactic acid, but you’ll be all the better for it afterward..
Squat Practice.
To get better at squatting, you must practice squatting more often. Karen is a great WoD for squat practice, as you’ll perform 150 medicine ball squats. Holding the medicine ball will help you keep your torso upright and your core engaged, two common faults in the squat..
Step-by-Step Instructions.
With just one movement to remember, Karen is one of the simpler workouts in CrossFit. You won’t need to use much brainpower to remember rounds and reps, like you might in The Seven hero WOD. Here’s what you need and how to complete the Karen WOD..
Equipment and Setup.
For the Karen WOD, all you need is a medicine ball (also called a “wall ball” — this is different than a slam ball) and a wall or wall-ball target. I also recommend using a small whiteboard, chalk, or tokens (whatever your gym provides) to tally your reps..
How To Do a Wall-ball.
Set up: Place your medicine ball on the ground about a foot in front of the wall or wall-ball target. Stand with your feet in your normal squat stance (about hip to shoulder-width apart)..
When the clock starts, pick your medicine ball off of the ground, holding it with both hands on either side and squat down low. Try to get your hips below your knees..
As you start to come out of the squat, use your hips and glutes to forcefully extend your hips and rise onto the balls of your feet. You want momentum here..
As you straighten your legs, throw the medicine ball up to the target, which is usually 10 feet for men and 9 feet for women..
Keep your arms extended to catch the ball as it bounces off of the wall or target. This completes one rep..
To start the next rep, descend into a squat after receiving the ball..
Common Mistakes.
All workouts and movements present opportunities for mistakes, and as such, opportunities for learning. Here’s what you need to know about common mistakes in the Karen WOD..
Doing Too Many Reps Unbroken.
CrossFit athletes tend to want to go super fast all the time. That’s great, but you should definitely slow your roll when it comes to Karen. If you go too fast right out of the gate, you might burn out halfway through. Instead of just attacking as many reps unbroken as you can, strategize. Try sets of 20, 15, or 10 with brief breaks of five to 10 seconds in between..
https://www.verywellfit.com/the-karen-wod-crossfit-girl-workout-4769560