5 Rounds of
400 m Run
15 Overhead Squats 95/65 lbs
Good time to beat for Nancy:
18 min 16 sec – Fitness Level 0 – Beginner athlete
16 min 56 sec – Fitness Level 25 – Beginner athlete
15 min 33 sec – Fitness Level 50 – Average athlete
13 min 16 sec – Fitness Level 75 – Average athlete
11 min 48 sec – Fitness Level 90 – Advanced athlete
10 min 53 sec – Fitness Level 95 – Advanced athlete
09 min 52 sec – Fitness Level 98 – Elite athlete
08 min 51 sec – Fitness Level 100 – Regional athlete
What is Nancy?
Nancy is one of the CrossFit Girl Benchmark workouts (WODs) that includes run and higher rep lightweight overhead squats.
Nancy is also one of a very few Girls WODs that has been programmed at the CrossFit Games. But athletes had to do an RX+ variant called Naughty Nancy.
Naughty Nancy consists of 5 rounds for time of 600-meter run and 25 overhead squats with 140/95 lbs. You can see athletes going through Naughty Nancy in the video below.
What is a good time to beat for Nancy?
According to our app WOD Time Calculator, the best athletes should be able to finish Nancy in under 9 minutes. Advanced athletes should try to beat the 12-minute mark. Average athletes should aim for 15:30 or faster and beginners should be able to finish Nancy in about 18 minutes.
How to get a good time in Nancy?
Both run and overhead squats should take you about the same time during this WOD.
You don’t want to run too fast and then have a problem with overhead squats or force yourself to do all overhead squats unbroken and then going slowly on the run.
The key is in a consistent pace where you would go slightly slower for the first two round, but later you try to keep that pace even when you are fatigued.
You need to keep pushing on the run. You can’t use run as a recovery movement. Difference between five 1:30 and 2:00 400m runs is 2.5 minutes.
Try to start your first two runs at about 85% of your best 400m pace and if it feels slow, speed up in the last three rounds. No matter how hard it feels, try to not slow down.
Those first two rounds shouldn’t affect your overhead squats performance, you should still feel fresh during round #3, and you will need to push through last two rounds.
Good mobility on overhead squats is the key. Make sure to warm up properly before the WOD, so you don’t find yourself struggling with reps.
Try to do a lot of exercises that open your shoulders, do a few hangs and handstands. Also, you can work on a heavy overhead squat before the WOD, so you will get used to a heavy weight which will make those 95/65 lbs feel way easier.
Now it is time for the WOD. When you get back from a run, you should go straight to a bar. There is no need for chalk before overhead squats. Take chalk with you on the run, just stick a small block to a pocket and chalk your hands just before you return.
You can start with a squat snatch but do that only if you are 100% sure that you won’t miss the rep and that you won’t need to reposition your feet after the first rep. Otherwise, it is much faster to do power snatch and get to the correct position with the bar overhead.
The fastest strategy is to go unbroken in each round but only if you can string all 15 reps without resting in the extended position.
If you find yourself resting too much try to do three sets of 6+5+4. Always aim for a quick set without a rest in extended position. Drop the bar from the top position and with almost no rest pick it up again and do the next set.
Three sets of 6+5+4 should be little faster than 15 unbroken reps and should allow you to have a better pace on the run as you won’t be so tired.
Good score to beat for Mary:
7 rounds and 23 reps – Fitness Level 0 – Beginner athlete
8 rounds and 18 reps – Fitness Level 25 – Beginner athlete
9 rounds and 20 reps – Fitness Level 50 – Average athlete
11 rounds and 29 reps – Fitness Level 75 – Average athlete
14 rounds and 0 reps – Fitness Level 90 – Advanced athlete
15 rounds and 17 reps – Fitness Level 95 – Advanced athlete
17 rounds and 20 reps – Fitness Level 98 – Elite athlete
20 rounds and 8 reps – Fitness Level 100 – Regional athlete
What is Mary?
Mary is CrossFit Girl benchmark workout WOD. Mary is usually programmed on the CrossFit.com as a harder alternative to another CrossFit Girl Cindy.
WOD Mary is 20-minute AMRAP that consist of relatively short rounds of challenging gymnastic movements. You will need to do 5 HSPU, 10 pistol squats, and 15 pull-ups in each round.
What is a good score for Mary?
According to our app WOD Time Calculator, a good time to beat for the best athletes is 20 or more rounds, for advanced athletes ~14 rounds, for average athletes almost 10 rounds and for beginners about 7 rounds.
How to get a good score in WOD Mary?
Mary is relatively long WOD with short rounds and a lot of transitions. This means that you should move quickly between movements and have a consistent pace.
You should also build your strategy about your the weakest movements as you want to go fast on movements that you are good too and split correctly the movement that you are bad at.
Five HSPU is not much, and most of you would be able to do them unbroken. If you struggle with HSPU, do them in 2 sets of 3+2 or 3 sets of 2+2+1.
No matter how good you are with HSPU, you should always focus on these things:
1) Strong kip, knees to chest then make kip quick
2) Get to the wall immediately after pull-ups, no need to rest before and after HSPU
3) Switch to smaller sets mid-workout if you are not sure about hitting five in a row
I am sorry to say that but you got pistols, or you don’t. Some of you will blaze through pistols while rest of you will get stuck there.
Always try to start pistols as soon as you get from the wall. You can do five right when you finish last HSPU then move to a pull-up bar and finish five under a pull-up bar.
Here are a few tips for better pistols:
1) Think about the center of mass, a leg goes one way, the body goes to the opposite direction
2) Use lifting shoes or step on a small plate with a heel
3) Chest goes forward, glutes go back, you can even try holding your tip toes
As you have already noticed, I told you to not rest before and after HSPU and pistols, but you have to rest or at least slow down somewhere in a 20 min AMRAP.
Pull-ups are a great place to rest. You will probably need to chalk up and split reps into at least two or three sets.
Your goal should be to have about the same speed on pull-ups no matter what round you are in. This means you will start slowly, but you won’t slow down in the second half of the WOD.
Don’t do pull-ups unbroken even if you are great at them. Do at least two sets of 8+7 or three sets of 6+5+4 from the first round. Some of you may aim for +15 rounds which means that you will need to do over 225 pull-ups and it is almost impossible to do 15 sets of 15 reps unbroken even if you are very efficient at pull-ups.
If your max unbroken pull-ups set is only about 15-20 pull-ups, try to do 5 sets of 3 pull-ups. It may feel like too many sets, but you will be able to keep that pace for full 20 minutes, you will be able to recover a little on pull-ups and increase the pace on other two movements.
50 Rounds of
1 Push Ups
1 Jumping Jack
1 Sit Ups
Good time to beat for Marguerita:
27 min 13 sec – Fitness Level 0 – Beginner athlete
25 min 35 sec – Fitness Level 25 – Beginner athlete
23 min 57 sec – Fitness Level 50 – Average athlete
21 min 26 sec – Fitness Level 75 – Average athlete
19 min 55 sec – Fitness Level 90 – Advanced athlete
19 min 01 sec – Fitness Level 95 – Advanced athlete
18 min 03 sec – Fitness Level 98 – Elite athlete
17 min 09 sec – Fitness Level 100 – Regional athlete
What is Marguerita?
Marguerita is one of the weirdest benchmark workouts (WODs).
Why? Because you need to do 50 rounds of 5 different movements and you will do each movement only for 1 rep. You will do a total of 250 transitions between movements.
What is a good time to beat for Marguerita?
According to our app WOD Time Calculator, the fastest time to beat for Regional athletes is 17:09 and the slowest time to beat for beginner athlete is 27:13.
These results are not 100% accurate, as the WOD Marguerita is very special and transitions in the app are longer than they will be in real life.
How does one round of WOD Marguerita look like?
1) Start in the standing position (start of a burpee)
2) Lay on the ground (bottom position of a burpee)
3) Jump up, clap your hands behind head (end position of a burpee)
4) Get back to the ground to the plank position (start of a push-up)
5) Do a push-up
6) Get to the standing position (start of a jumping jack)
7) Do a jumping jack
8) Lay on the ground, touch with hands behind the head (start of a sit-up)
9) Touch in front of feet (end of a sit-up)
10) Get to the standing position (start of a handstand)
11) Kick to a handstand
12) Return to the standing position (end of a handstand)
How to get a good time in Marguerita?
Getting good time in CrossFit Girl Marguerita is all about quick transition.
You need to practice transitions between movement before the WOD. Do at least 5 sets of 5 quick reps before you try the Marguerita as you need to automate your movement pattern.
For most of you, Marguerita should be easy on your heart rate, and you should try to be as quick as possible without missing reps.
There are no other tips & tricks that should help you, go and don’t stop. All movements are easy. The only challenge is to keep the correct order of movements.
60 min 30 sec – Fitness Level 0 – Beginner athlete
53 min 58 sec – Fitness Level 25 – Beginner athlete
47 min 20 sec – Fitness Level 50 – Average athlete
37 min 01 sec – Fitness Level 75 – Average athlete
30 min 48 sec – Fitness Level 90 – Advanced athlete
27 min 08 sec – Fitness Level 95 – Advanced athlete
23 min 17 sec – Fitness Level 98 – Elite athlete
19 min 36 sec – Fitness Level 100 – Regional athlete
What is Maggie?
Maggie is one of the harder CrossFit Girl benchmark workouts (WODs) as it requires athletes to be efficient with advanced CrossFit gymnastic movements.
WOD Maggie is 5 rounds for time of 20 handstand push ups, 40 pull ups, and 60 pistol squats. Reps in each round are pretty high to handle for average CrossFitter, and many people will probably need to scale the WOD Maggie.
What is a good time to beat for Maggie?
According to our app WOD Time Calculator. The best Regional level athletes should finish Maggie in about 20 minutes, and advanced athletes will complete Maggie in about 30 minutes, average athletes in about 45 minutes and beginners will do Maggie for about an hour.
There is a vast 40-minute gap between Regional athlete and beginner as best athletes can quickly do all three gymnastic movements from this WOD in such high reps while beginners will have a hard time during the WOD if they will do it RXd.
How to get a good time in Maggie?
Maggie is going to be very long WOD, and you will need to think smart during those large sets. Going unbroken is not an option.
The good idea is to split those movements to small manageable sets and keep constant short rest between all sets and movements.
HSPUs are the most important to split up. You need to think about them in the long run because after you do too many of them, it is hard to come back to the recovered state.
There is a total of 100 HSPUs. First two rounds may feel easy but make sure not to overextend your rep scheme.
My suggestion how to get through all five rounds of HSPU is to split them into 4 or 5 sets and adjust rest according to your ability to do HSPUs efficiently.
If you are great at HSPUs, you can do 4 sets of 5 with only about 2-3 second rest in between.
If you have a problem with HSPU, do 5 sets of 4 but take longer rest, get away from the wall and return after 10-15 seconds.
Make sure to focus on the kip. Always, try to kip as hard as possible as it will pay off in later rounds. Your goal is to get through round #4 and #5 quickly.
Usually, pull-ups in the WODs are not a huge problem unless they are in those very high reps. 40 pull-ups is a lot and over 5 rounds you will do a total of 200 pull-ups.
If you are “butterfly” pull-ups ninja, you can probably finish them in 4 sets of 10 reps which will save you a lot of time, but that’s not a case for other 99% CrossFitters.
The same rule applies for pull-ups as for HSPU. You need to save energy to round #4 and #5. The best way to achieve that is to do small sets since the first round till the end.
In my opinion, the best approach is to do no more than 3-5 pull-ups in a set. Adjust the rest between sets depending on how good your pull-ups are.
Try to keep rest short but also make sure to take your time to chalk up every 4-5th mini set as you want to keep your hands dry to avoid ripping your skin.
Pistols are probably the easiest movement from all three. Two things could happen.
You are either efficient with pistols, and you will get through them at a decent pace, or you suck at pistols, you will fight for every rep, and your body will fully recover during pistols.
Anyway, getting through all 60 pistols and a total of 300 pistols in all rounds will be mentally challenging.
I prefer to go slowly but keep going without stopping. If you are not that kind of athlete, you may try to do 6 sets of 10. Do 10 reps, stop for a moment, recover and continue with another 10 quick reps.
How to scale Maggie?
You could scale just one movement that you have a problem with by choosing the simpler version of the movement.
HSPU -> Push Ups
Pull-Ups -> Ring Rows
Pistols -> Air Squats
Or you can try another CrossFit Girl Candy that is very similar to Maggie, but it consists of simpler movements and lower reps on pull-ups.
Lynne is one of the strangest CrossFit girl workouts (WODs) ever introduced on the CrossFit’s main site.
Lynne is not limited by the time like we are used with other WODs. You can rest as much as you want.
Your goal is to find out how many reps you can do of unbroken bench press with bodyweight and unbroken pull-ups. In a total of five round while alternating movements after every set.
What is a good score to beat for Lynne?
Unfortunately, our app WOD Time Calculator can’t calculate best-unbroken sets including fatigue in each round. At least, I will give you my best guess of what a good score to beat should be.
In my opinion, Regional athletes will be able to crush the workout with an average of ~30 bench presses and ~50 pull-ups per round, finishing with a total score of 400 reps.
Advanced athletes will hit much smaller numbers, averaging ~15 bench presses and ~25 pull-ups per round, finishing with a total score of 200 reps.
Average athletes will have a hard time on the bench, but they should be able to average ~10 bench presses and ~15 pull-ups per round, finishing with a total score of 125 reps.
Beginner athletes will probably have a hard time with both movements but they should be able to do at least ~5 bench presses and ~10 pull-ups each round, finishing with a total score of 75 reps.
How to get a good score in Lynne?
Easily, go all out in every round. Rest is optional so make it as long as you need to recover fully. You can do the Lynne for a full hour if you need to.
As CrossFitter, you are probably doing a bench press just about once a year or less. Your bench press probably sucks unless you have bodybuilding or powerlifting background.
Before you attempt the first round, warm-up with a simple bench press ladder. Start with small weights and higher reps and try to work to up to 1×90%. This should make your bench press bodyweight weight feel easier.
Also, try to use bridge bench press technique (not so crazy as the guy on the video below) and bump the barbell against your chest to overcome bottom position easily. It will help you to shorten the range of motion and finish more reps faster while not getting fatigued so much.
Don’t forget to have a spotter who will lift the weight from you in case you will fail a rep. It will probably happen as you are going to do five rounds for max reps.
In my opinion, it is best to try to finish as many reps as quickly as possible from the beginning then stop for a few seconds, rest with a barbell on the top and finishing a few remaining reps 1 by 1 with longer rest in the top position.
For example, you may do quick 12 reps and then finish with five singles with longer rest.
You have two choices. Do butterfly pull-ups, finish as much as you can as quickly as possible or do kipping pull-ups and hold to the bar as long as you can.
When doing butterfly pull-ups, you can easily string a higher number of pull-ups without losing a grip. It is harder to recover from them and continue with more butterfly pull-ups under fatigue. You will probably jump down, instead of trying to recover in hang as you are going to be tired after max effort butterfly pull-ups.
On another hand, kipping pull-ups are slower, but they won’t fatigue you so much. Holding for more kipping pull-ups compared to butterfly pull-ups is possible. The reason is that you can do a decent set of kipping pull-ups, recover by alternating hang on the left/right arm and doing a few reps when you feel recovered. This technique is much more demanding, and you will probably hang 5 to 10 times longer compared to butterfly pull-ups.
You can even try to combine those two approaches. Start by doing about 80% of your max rep butterfly pull-ups, recover in the hang and then continue alternating small sets of kipping pull-ups with hang.
No matter what strategy you choose, trying to hold onto the bar as long as you can is going to be highly physically demanding and will give you a great workout.
Rest as much as you can. There is no reason to rush between the sets, and if you have done each set to your maximum, then you will probably need at least four to five minutes rest between movements.
Shorten the rest only if one of the movements is your weakness and you have done only a single digit of reps.
For time 10-9-8-…-2-1 of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight
Good time to beat Linda:
32 min 03 sec – Fitness Level 0 – Beginner athlete
28 min 34 sec – Fitness Level 25 – Beginner athlete
25 min 07 sec – Fitness Level 50 – Average athlete
19 min 53 sec – Fitness Level 75 – Average athlete
16 min 42 sec – Fitness Level 90 – Advanced athlete
14 min 50 sec – Fitness Level 95 – Advanced athlete
12 min 51 sec – Fitness Level 98 – Elite athlete
11 min 00 sec – Fitness Level 100 – Regional athlete
What is Linda?
Linda is the only CrossFit Girl benchmark workout (WOD) that uses weights calculated from the athlete’s body weight.
Linda consists of three barbell movements deadlift, bench press and squat clean with declining reps starting at 10 of each and going down by 1 each round.
It is recommended to use three different barbells as changing weights during the second half workout will decrease the intensity dramatically.
What is a good time to beat for Linda?
According to our app WOD Time Calculator, a good time to beat of Linda for a Regional athlete is 11:00, an advanced athlete 16:42, an average athlete 25:07 and a beginner 32:03. I have used weights calculated for an athlete weighing 185 lbs.
Best athletes are probably going to do almost all sets unbroken and maybe even between barbells while every who is aiming for an advanced level or slower should start slowly and keep a decent pace through the WOD.
How to get a good time in Linda?
Linda is all about pacing. The reason for that is the descending rep scheme, you will do a total of 55 reps of each exercise, but you will finish the first half of 27 reps in the first three rounds (10+9+8).
There is a high probability that if you do first three rounds unbroken that you will hit the wall and have a hard time with remaining seven round.
Your goal should be to start slowly and split the first three rounds more than you need to. You should feel fresh after every set. After that, you will hold that pace for the remaining seven round or even push the pace if you have some energy left.
You can go all out during the last four rounds as it is the only a total of 10 reps of each movement. You should always have some energy left for those small sets (4+3+2+1).
You will use the heaviest barbell for deadlifts, but they will probably feel like the easiest movement.
Deadlifts should be your resting point. This is the movement where you want to calm down your heart rate and recover your muscle at least a little.
The reason for that is that you will get through all deadlifts quickly even when you decide to split them into multiple sets or even do singles. So, you won’t waste much time if you slow down a little on them.
Pro tip, try to do large and small sets on deadlifts. For example, 10 = 6 + 4; 9 = 5 + 4; 8 = 5 + 3; 7 = 4 + 3, etc.
Also, deadlifts are right after squat cleans, and you don’t want to go too fast on them as your back muscles are already fatigued.
You can go unbroken here but only if you are used to benching heavy weights every week.
Otherwise, split bench press as much as you can. You have to avoid muscular fatigue on the bench press.
Once you fail, it is hard to go back as pecs and triceps take pretty long time to recover, and you can’t cheat on the bench press with other muscles as it is strict movement.
Try to do no more than 2-4 reps in one set. It is a much better idea to do sets of 4+3+3, 3+3+3, 3+3+2, etc. than going unbroken. First rounds may feel easy, but it will pay off during later rounds.
Squat cleans in Linda takes the majority of the time, and you want to get through them as quickly as possible.
In every round, attack those squat cleans as it is your last round and get through them as quickly as you can. They should be relatively lightweight as they are done only with 0.75x of your bodyweight.
Your body should feel ok as you just finished bench presses and you will recover after squat cleans on deadlifts where you are going to slow down.
Unbroken or not? My suggestion is to do only singles with very quick rest, wait for the bar to drop down and pick it up quickly. It will be slightly slower than unbroken sets but don’t forget that Linda is a relatively long workout and you don’t want to hit the wall during the first three rounds.
First three rounds are the half of the WOD. On deadlifts do a large and small set on deadlifts (10 = 6 + 4, 9 = 5 + 4, etc.). On bench presses do a max of 2-4 reps per set. Go all out on squat cleans, do quick singles and get through them as fast as you can.
5 Rounds of
400 m Run
30 Box Jumps 24″/20″
30 Wall Balls 20/14 lbs
Good time to beat Kelly:
37 min 35 sec – Fitness Level 0 – Beginner athlete
34 min 11 sec – Fitness Level 25 – Beginner athlete
30 min 42 sec – Fitness Level 50 – Average athlete
25 min 11 sec – Fitness Level 75 – Average athlete
21 min 46 sec – Fitness Level 90 – Advanced athlete
19 min 43 sec – Fitness Level 95 – Advanced athlete
17 min 31 sec – Fitness Level 98 – Elite athlete
15 min 22 sec – Fitness Level 100 – Regional athlete
What is Kelly?
Kelly is CrossFit Girl benchmark workout (WOD) and is one of the older benchmark workouts first introduced in 2005 on the main site. (https://www.crossfit.com/workout/2005/04/10#/comments)
WOD Kelly is a long five round triplet that consists of run, box jumps, and wall ball shots. This combination of movements makes Kelly one of the harder benchmarks. All movements are relatively light so that you can push the intensity, but all movements are focused on your legs so fatigue will kick in hard during the WOD.
What is a good time to beat for Kelly?
According to our app WOD Time Calculator, the best athletes should be able to finish Kelly in 15:22 which leaves only about a minute for each movement, it is beatable time but only by the best of the best.
Advanced athletes should aim for a time of 21:46, average athletes for 30:42 and beginners should be fine by setting time to beat to 40 minutes.
How to get a good time in Kelly?
Kelly is all about right pacing, no matter what your goal time is.
Finished first two 400m run too quickly? Your heart rate is at its limit, and you will have a hard time pushing it back to the comfort zone.
Done first two round of wall balls unbroken? Now your run is going to be much slower than the time you saved by holding on the medball for 30 reps.
These are a few reasons why you should be smart with pacing. Going too hard on one of the movements means that you will suffer on the other two.
You need to find a balance between going hard and being able to do the next movement with decent pace.
WOD Kelly starts with a run, don’t sprint it!
I have already lost count of how many times I have seen people starting way too fast if long WOD begins with a simple 400 m run. The result of this is they are always out of breath after 5 minutes in the WOD, and their pace is slower by 30% or more.
A much better choice is to run your first run like it is your last. It will be probably 20-30 seconds slower than 90% effort sprint, but you will quickly make up that time when you progress through the WOD.
On top of that, your heart rate will be relatively low for the first two rounds, and your muscles will start getting fatigued much later.
30 box jumps is a lot, especially after multiple 400m runs and several wall balls.
You would probably need to push yourself through all box jumps. There are a few tricks that should help you to minimize rest and get through box jumps slightly faster than usual.
1) Rest on the top of the box
Get up on the box immediately when you return from the run. Try to do a few reps and rest only on top of the box.
Resting on the top of the box will allow you to rest after harder half of the movement and you can also rebound your reps unless you are doing step downs.
2) Do step downs instead of resting
Do step downs if you find yourself slowing down or resting too much before each rep.
Step downs without rest are always faster than classic box jumps where you rest after every rep.
Legs and lungs are already hurting too much when you get to the wall balls, but you need to get through them.
Some of you may have the energy for 30 unbroken reps but unless you are a Regional athlete, doing 30 unbroken is not the best idea. 30 unbroken wall balls may take a little longer time than four sets of 9+8+7+6. Why?
You will need to take a longer rest before starting a set of 30, compared to a set of 9 which you can probably do anytime, under any level of fatigue.
Also, your pace will be slower during full unbroken set compared to 4 sets of 9+8+7+6.
If you decide to go multiple small sets, make sure to minimize rest between those sets.
Pro tip for wall balls. Usually, I recommend to focus on legs and jump a little on wall balls, to save some extra energy. This WOD is a different, all movements are for legs, and wall balls are the only movement for the upper body. Make sure to use your arms and shoulders a lot and start jumping only when your shoulders get fatigued.
Run at about 80%, especially during the first two rounds to have the same pace through all five rounds.
Rest on top of the box. Do step downs if you need to.
Split wall balls to 9+8+7+6. Use shoulders and arms as much as you can to save legs for the other two movements.
13 min 54 sec – Fitness Level 0 – Beginner athlete
12 min 26 sec – Fitness Level 25 – Beginner athlete
10 min 58 sec – Fitness Level 50 – Average athlete
08 min 42 sec – Fitness Level 75 – Average athlete
07 min 19 sec – Fitness Level 90 – Advanced athlete
06 min 30 sec – Fitness Level 95 – Advanced athlete
05 min 37 sec – Fitness Level 98 – Elite athlete
04 min 43 sec – Fitness Level 100 – Regional athlete
What is Karen?
Karen is one of the CrossFit Girl benchmark workouts (WODs). This WOD was first introduced in 2008 on the main site.
Karen is one of the simplest WODs out there as it consists of just 150 wall ball shots with 20 lbs medball for men on 10 feet (3.05 m) target and 14 lbs medball on 9 feet (2.7m) target. All this work is for time.
Karen may sound simple but only about ~0.01% of best CrossFit athletes should be able to do Karen unbroken. The 0.01% number is just a simple guess, but after doing CrossFit for almost a decade, I know only two people who were able to finish Karen unbroken RX.
What is a good time for Karen?
It is almost impossible to finish Karen faster than 4:20 as unbroken Karen will take you about 4:20-4:40 depending on your height and length of arms/legs. This time to beat is only for the best of the best who can finish all 150 wall ball shots without dropping the ball.
According to our app WOD Time Calculator, advanced athletes should aim for 6-7 minutes, average athletes should be able to finish Karen in about 10 minutes, and beginners should try to finish it under 14 minutes.
How to get a good time in Karen?
There are two things that will involve your final time. The first is the technique of wall ball shots and the second is reps/sets strategy you are going to use. Both are very important and may significantly improve your final time.
The Technique of Wall Ball Shots
There are three things that will help you improve your wall balls speed and decrease your fatigue during wall balls.
1) Don’t stand too close to the wall
Perfect spot does exist during wall balls.
If you are too close, the ball will take a longer time to return to you, it will bounce only slightly from the wall, and you may have a harder time hitting the 10/9 feet mark.
If you stay too far away, you will yourself stepping forward all the time and using too much power to throw the ball against the ball.
I am 5’10,” and I found that about 2 feet (~60cm) away from the wall is the perfect spot for me. In that case, medball will always bounce back into my arms, and I don’t need to spend any extra energy.
The perfect spot may differ if you are taller or smaller than me. It is not hard to find it. Medball should always return back into your arms, you should keep standing at one place, and you shouldn’t have a hard time getting the ball over 10/9 feet line.
2) The throw
Wall ball shots are full body exercise and the energy for you wall balls should come from arms, legs, hips, and jump.
Many beginners make a mistake when they throw medball with only their arms. This is ok if you are doing an only small set of 10 reps but it is not ok if you need to finish 150 reps.
Make sure to use the similar technique you are applying for heavy thrusters. Start your squat, speed it up at the top phase, jump little and throw your medball at the same time.
This will allow you to use the full body to get the ball as high as possible without overfatiguing your shoulders and arms.
3) The catch
Last important part of the wall ball shots is the catch.
Try always to return in front of your face when you throw the ball. This will allow you to catch medball little later (= less energy spend holding a medball) and you will save energy in your arms and shoulders by not keeping them up all time.
When you catch the ball, make sure to don’t stop in the standing position. Continue down to the squat and rebound in the bottom position then continue with the strategy described in the previous “The throw” part.
Reps/sets strategy for Karen
There are two kinds of people. The first group doesn’t mind about huge sets of wall balls and the second group that can’t mentally stand any number of wall balls larger than 20.
If you are from the first group, you may try to go for about 80% of your max wall ball set and then finish with multiple 20% sets. You will need a longer rest between sets but by completing a massive chunk of wall balls during the first set will save you a lot of time.
For example, you may do 80 wall balls unbroken and then finish with 20+20+15+15.
If you are from the second group, you should aim for multiple tiny sets that you can do anytime, under any level of fatigue. Even 30 sets of 5 or 50 sets of 3 may be a faster strategy for you than doing 10 sets of 15 reps.
If you decide to go for so many sets, you have to minimize rest between the sets.
Transitions between sets will look something like this. You will throw your last rep, let the ball fall, take two breaths while the ball drops and pick up the ball immediately with a squat clean. If you need longer rest, make it only every 5-10 sets.
For example, my Karen PR is 5:58 by doing 30 sets of 5 reps, and I improved my time by 2 minutes with that strategy (+ I had a one year of progress). I was always scared of Karen, but after doing 30 sets of 5 reps, it didn’t feel so bad. Don’t forget that rest between sets have to be super quick.
No matter, what strategy you will use, make sure to have perfect technique on wall ball shots as described sooner in the article. Bad technique will make Karen your worse nightmare.
1000 m Row
50 Thrusters 45 lbs
30 Pull Ups
Good time to beat for Jackie:
11 min 11 sec – Fitness Level 0 – Beginner athlete
10 min 17 sec – Fitness Level 25 – Beginner athlete
09 min 23 sec – Fitness Level 50 – Average athlete
07 min 56 sec – Fitness Level 75 – Average athlete
07 min 02 sec – Fitness Level 90 – Advanced athlete
06 min 29 sec – Fitness Level 95 – Advanced athlete
05 min 53 sec – Fitness Level 98 – Elite athlete
05 min 19 sec – Fitness Level 100 – Regional athlete
What is Jackie?
Jackie is CrossFit Girl benchmark workout. Jackie was programmed for the first time during 2009 on the main site.
Jackie consists of just one round and only three movements. The workout starts with 1000m row, followed by 50 lightweight thrusters and is finished with 30 pull-ups.
At first sight, Jackie looks easy (and she is) unless you are trying to go as fast as you can. There is a massive difference between trying to finish Jackie slowly (2:10/500m on rower), taking rest on thrusters or trying to finish Jackie as fast as you can (1:30-1:40/500m on rower), blazing through thrusters and doing all pull-ups unbroken.
What is a good time for Jackie?
According to our app, a good time to beat for Jackie is 5:19 for a Regional athlete, 7:02 for an advanced athlete and 11:11 for a beginner.
For example, at Regionals 2013 Jason Khalipa has finished Jackie in blazing fast 5:04, and from that time, there were even a few people who were able to finish Jackie under 5 minutes.
How to get a good time in Jackie?
There are two kinds of people who do Jackie. Those who are able to do Jackie unbroken and those who have to take multiple sets on thrusters and pull-ups.
Both require a slightly different strategy.
At first, I will go through all three movements, and then I will focus on different target times for Jackie.
The WOD Jackie starts with 1000 m row. Everyone is full of energy, and many will fail there because they will start way too fast.
You have to row fast in Jackie as row takes about 50% of the workout, but you shouldn’t row at your 1K PR pace.
My suggestion is to hold about 90% of your 1K PR pace or 95-98% of your 2K PR pace. Your heart rate should be high when you get out of the rower but still manageable.
It doesn’t matter if you want to do all thrusters unbroken or not, you should always do them quickly.
Holding on the barbell at all cost, doing all thrusters unbroken and going very slowly is not worth. It will slow your final time a lot.
A much better approach is to split thrusters into multiple quick sets where you can do thrusters at your air squats speed. It won’t be easy after rowing 1000 m, but you should be able to do it.
If you find yourself slowing down, drop the bar, do two steps back and forth, pick up the barbell and continue with quick reps.
This is the last movement of the workout. If you know, you can string 30 pull-ups unbroken, go for it. Even if you fail, you will still do at least 20 and then finish with a few small quick sets.
But if your max pull-ups set is about 20 reps, you should do all pull-ups in at least 3-4 sets. It is much better to do 8+8+7+7 than going for 15 and then finishing with 5 sets of 3.
You can even go for lower sets if you struggle with pull-ups. For example, some of you may need to even go for 10 sets of 3 with a quick rest in between as your body will be fatigued and it will be much faster than doing something like 10+6+4+10×1.
Target time 7-12 minutes
In this case, you don’t need to do everything unbroken, and you may slow down a little on the rower.
Rowing at 2:00/500m pace will allow you to finish row in exactly 4 minutes, your heart rate should be ok, and you shouldn’t feel too tired.
If you can do it, do all thrusters unbroken, but as I said earlier, it should be faster to do 3 quick sets of 20+15+15 than trying to do 50 slow thrusters.
You don’t need to go unbroken on pull-ups, but you should aim to finish them in about 90-150 seconds. You should be able to do that even with 6 sets of 5.
Target time under 7 minutes
Finishing Jackie under 7 minutes is not an easy task. You have to be very fit for that.
To get time under 7 minutes, you have to be fast on the rower. You should try to hold at least pace of 1:45/500m and about 1:35/500m if you aim for under 6 minutes.
Thrusters should be the most comfortable movement for you. They should be done fast and unbroken. The only problem for you should be a mental barrier to finish all 50 reps in pace. You can try to count smaller sets of 5 reps, to have small goals and get through all thrusters quickly.
For under 7 minutes, you can do pull-ups in three quick sets, but if you aim for a time under 6 minutes, you should do one large and one small set or even do them all unbroken.
Good time to beat for Isabel:
06 min 40 sec – Fitness Level 0 – Beginner athlete
06 min 00 sec – Fitness Level 25 – Beginner athlete
05 min 14 sec – Fitness Level 50 – Average athlete
04 min 05 sec – Fitness Level 75 – Average athlete
03 min 24 sec – Fitness Level 90 – Advanced athlete
03 min 00 sec – Fitness Level 95 – Advanced athlete
02 min 34 sec – Fitness Level 98 – Elite athlete
02 min 11 sec – Fitness Level 100 – Regional athlete
What is Isabel?
Isabel is one of the most popular CrossFit Girl benchmark workout (WOD). The workout Grace is very simple. It is just 30 snatches for time with 135 lbs for men and 95 lbs for women.
The athlete may do any kind of snatch from muscle snatch to power snatch, squat snatch or split snatch. Usually, Isabel is done with 30 power snatches. Sometimes athletes switch to muscle snatches if they are strong enough.
What is a good time for Isabel?
According to the WOD Time Calculator, a good time to beat for Regional athletes is 2:11, for advanced athletes 3:24 and for beginners 6:40.
All these times consider that you can power snatch 135/95 lbs for 30 reps. If that is not a case, you should probably scale down the weight to about 80% off your 1 RM power snatch.
If you are doing Isabel for the first time and your 1 RM is close to 135/95 lbs, you should aim for 8-10 minutes and consider that a good time to beat.
On another hand, top athletes may found a 135/95 lbs too easy and even some of them have been able to do Isabel unbroken in just about a minute. Anyway, even finishing Isabel in a minute doesn’t make Isabel an easy workout.
How to get a good time for Isabel?
Your strategy will differ a lot by your goal time. You have to do large sets unbroken if you want a time under 2 minutes. But if you aim for 8 minutes, you should do only singles.
You will suffer a lot during Isabel, no matter what time are you aiming for.
First 10 reps are easy. You have probably started too quickly or used too heavyweight if you feel tired after 10th rep.
Second 10 reps hurt. You should find yourself fighting for next reps but still being able to manage the pace you had for first 10 reps. You are on a right way for new PR if you feel like you wanna die during the 20th rep.
Don’t think about last 10 reps. You just started last 10 reps, and you probably want to give up. Now it is time to keep pushing, tell yourself it is only 10 reps and count them down. There is no need for extra rest, keep going, 1 rep at a time, and you are done in no time.
Target time 5-8 minutes
Don’t do multiple reps in one set. Singles are the only way.
You should set your goal before doing the Isabel. Calculate how often you need to do each rep and stick to that goal for full 30 reps.
For example, if your goal is 5 minutes, you should do one rep every 10 seconds. (5 minutes * 60 seconds) / 30 reps = 10 seconds / rep.
Start the workout, hold that pace for at least first 20 reps and push the pace only if you still feel like you have some extra energy left.
Target time 3-5 minutes
You can still achieve that time doing only singles. You can even get time around 2.5 minutes super quick singles.
There is a little difference between a goal of 3-5 minutes and 5-8 minutes. You can no longer watch the clock as you need to be quick with next reps.
For example, for the time of 3 minutes, you need to do 1 rep every 6 seconds. This will be impossible to follow using a gym timer. You need to drop the bar and to regrip it as soon as you can.
Target time 2-3 minutes
You have to be very serious CrossFitter if you want to finish Isabel in 2 minutes.
As with a Grace, there are just two ways how to finish Isabel in that blazing fast time.
You can either try to do 6 sets of 5 reps or similar rep scheme. Pro tip, try 8+7+6+5+4, this will allow you to get through half of the reps in just two sets and then finish the second half with small sets.
Or you can try to do as many reps unbroken as you can and then finish with super quick singles. The first large set should consist of at least 15-20 reps to be worthwhile.
Target time under 2 minutes
You don’t need a strategy for that, prepare mentally, start the clock and go all out. Going unbroken is not enough, you have even to speed up your reps to be able to finish Isabel in under 2 minutes.