2024-01-01

Back Squat9 min

On the 3:00 x 3 Sets:
3 Back Squats

* Start First Working Set at 80% & Build To Heavy

On the 3:00 x 3 Sets:
3 Back Squats

* Start First Working Set at 80% & Build To Heavy

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* If you make a lift in the final 5 minutes, go up by 3% (as written).

Stimulus

Barbell should come from a rack.
Reps should be completed unbroken each set.
Athletes should aim to build in weight each set as long as they are still moving well.
Score: Enter weights used for each set.

Substitutions

Reduce Reps
Reduce Percentage
Box Squat
Front Squat

Movement prep

1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)

Build To 80%.

"Karen"10 min

For Time:
150 Wallballs 20 / 14 lb (10ft/9ft)

Time Cap: 10 Minutes

Stimulus

Overview: Karen is one of the simplest CrossFit workouts, but one of the most challenging. Whatever approach you choose, do your best to stick to the plan and only adjust as needed to continue making progress chipping away at these 150 reps.
Choose a weight that allows at least 15 reps on the minute to get under the 10 minute cap.
Athletes may squat clean the medball for the first rep of their sets if desired.
Score: Time to complete reps.

Strategy

Athletes should choose a strategy that lets them continue to move with the shortest breaks possible between sets.
There are many different ways to approach it that are efficient depending on what your strengths are mentally and physically when it comes to the wallball. Below are some examples:
Open with a set of 25-50, then chip away with smaller sets of 5-10 reps.
10 sets of 8 plus 10 sets of 7.
15 sets of 10 reps.
10 sets of 15 reps.
Descending rep sets (ex. 18-17-16-....-7, 60-50-40).

Substitutions

Reduce Reps/Loading/Target
Single Dumbbell Thrusters
200 Air Squats

Movement prep

10 unbroken wallballs

Rest 10 seconds

10 unbroken wallballs