Benchmark Girl: Karen
For time: 150 wall-ball shotsStart Karen with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 20 lb ball to 10-ft target
Women: 14 lb ball to 9-ft target
Scaled
Men: CrossFit.com Intermediate: 14 lb ball to 10-ft target
Women: CrossFit.com Intermediate: 10 lb ball to 9-ft target
Movements
- Wall-Ball Shot
Movement standards
Hip crease below knee at the bottom; ball must hit the target at or above the marked height.
Equipment
- Medicine Ball
- Wall target
Coaching notes by goal
Bulking: Quad Endurance & Power
Before: 4 sets × 6 Front Squats at 75% 1RM.
Pacing: Large sets with full depth; powerful throw.
After: 3 sets × 12 Walking Lunges.
Nutrition: Surplus (+350 kcal).
Maintaining: Single-Movement Grind
Before: Squat mobility, 2 × 10 wall-balls.
Pacing: Fixed sets (e.g. 15s or 20s) with 5-10 second rests from the start.
After: Quad and shoulder stretch.
Nutrition: Maintenance calories.
Cutting: Steady Metabolic Volume
Before: 5 min bike + squat prep.
Pacing: Sets of 10 with short consistent rests.
After: 12 min Zone 2.
Nutrition: Deficit (-350 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/karen; CrossFit Journal, 2004 ("The New Girls")