Girl CrossFit Workouts (Plus RX, Scaled and Beginner Tips to Get Better)

ANNIE

  • 50-40-30-20-10 Reps For Time
  • Double-Unders
  • Sit-Ups

Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.

Score is the time it takes to complete all 300 repetitions.

Good Times for “Annie” (source)
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes

crossfit workouts

Scaling Options

This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.

If big, unbroken sets of Double-Unders aren’t available to you yet, sub them for Single-Unders. If big, unbroken sets of sit-ups aren’t available to you yet, reduce the volume.

When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 sit-ups, for example, by dropping the volume to 25 perfect, full range of motion reps. 50 Crunches or half Sit-Ups aren’t nearly as beneficial as the full range of motion full Sit-Up.

Intermediate
30-25-20-15-10
Double-Unders
Sit-Ups

Beginner 
30-25-20-15-10
Single-Unders 
Anchored Sit-Ups 

DOUBLE UNDER TIPS

KAREN

  • For Time
  • 150 Wall Ball Shots (20/14 lb, 10/9 ft)

With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.

Score is the time it takes to complete all 150 repetitions.

Good Times for “Karen” (source)
– Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <5 minutes

Scaling

This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Intermediate
For time:
150 wall-ball shots

Men: 14-lb. ball to 10-ft. target
Women: 10-lb. ball to 9-ft. target

Beginner 
For time:
50 wall-ball shots

Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target

STRATEGY

Karen is intended to be a sprint, with elite CrossFit athletes able to finish the WOD in less than 5 minutes. Given the number of reps, keeping a good pace is essential, while it’s also very likely you will need to break down the number of reps into smaller groups to avoid burning out. There are several options for scaling: reduce the weight of the medicine ball, squat-to-box wall balls or if you’re not comfortable with any weight at all you can perform thrusters with a PVC pipe.

Tips for the Karen WOD

  • Find a good pace and rhythm. Keep the movement as seamless as possible.
  • Break up the reps sensibly. Pausing for a few seconds before carrying on is better than going to failure.
  • Scale the weight/movement if needed.

HELEN

  • 3 Rounds For Time
  • 400 meter Run
  • 21 Kettlebell Swings (1.5/1 pood)
  • 12 Pull-Ups

With a running clock, as fast as possible perform the 3 rounds of work in the order written.

Score is the time it takes to complete 3 rounds.

Good Times for “Helen” (source)
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: <8 minutes

Scaling

This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 Rounds for Time:
200 meter Run
15 Kettlebell Swings (1/.75 pood)
9 Jumping Pull-Ups

Tips for the Helen WOD

  • Pace the runs sensibly. This can be an opportunity to make up time or get a little rest, depending on your running ability.
  • Attempt to perform the swings and pull-ups unbroken.
  • If you’re having to break up the movements multiple times this is a strong indicator that you should scale down.

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