Crossfit Garage – CrossFit
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Bright Spot
Wallball Shots (AMRAP – Reps)
Rx = 20# for men/14# for women
Rx+ = 30# for men/20# for women OR 20# to 11′ target for men/14# to 10′ target for women
Accessory Work
Extra Credit Abs (No Measure)
3 Rounds:
10 Calories Echo Bike
20 WB Sit-ups 20/14
:30 Weighted Plank (25/15# plate resting on back)
Extra Credit Abs (No Measure)
3 Rounds:
10 Calories Echo Bike
20 WB Sit-ups 20/14
:30 Weighted Plank (25/15# plate resting on back)
Intended Response
“Karen” should feel light. You should be able to perform relatively large sets with minimal rest breaks. Athletes will lose the intended stimulus of this benchmark WOD if sets are small and rest breaks are big, so scale the load and/or the volume accordingly.
Decide upon a rep strategy before the start of the clock, and aim to stick with it throughout. Avoid going to failure on sets; perform manageable sets with short rest periods – know when to break!
Focus on keeping elbows in and using the hip drive to your advantage to drive the ball upwards and lessen the fatigue on the shoulders.
Karen should be completed in 14 minutes or less.