“Nancy”
5 ROUNDS - FOR TIME
400m Run
15 Overhead Squats
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
3 Inchworms with a Push Up
Specific Warm Up
This workout is nasty! First, figure out which squat is going to work for you today. Test out some Overhead Squats (even with a PVC pipe only!) but ultimately, you may need to use a different squat variation. Once you’ve got that feeling good, you guessed it, Hinshaw!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
“Nancy”
5 ROUNDS - FOR TIME
400m Run
Workout Notes
This workout is a beast! A classic CrossFit Benchmark, this workout should be speedy and super exhausting. The most difficult thing about this workout is obviously overhead squatting! It is meant to be done with somewhere between 65lbs and 95lbs of weight, which is considered pretty light for this kind of test. That means that whether you use weight overhead, no weight overhead, a dumbbell in front, or a weight vest (*coughMURPHcough*) you should be looking for some kind of variation that allows you to do all of the sets of 15 unbroken (without stopping.) Be sure to pick movements and weights that you are VERY confident with so that the focus of this workout can be on obnoxious speed!
Run Modifications
This run should be about 2min or less in the first few rounds if not ALL rounds. Choose a distance that allows you to push that pace! If you are running in place or using another cardio in place, go as hard as you can for 2min. If you are looking for more options, check out our Cardio Resources Page for more ideas cardio equivalents!
Overhead Squat Modifications
If you are able to overhead squat safely at any weight, including PVC pipe, I’d highly recommend it. It definitely ups the spice factor of this workout! However, the main priorities should be on SAFETY and then SPEED. So if you feel like you can get in a faster (nastier) workout with a different squat, go for it! Mod that wod for your BOD! Preferred options would be Air Squats, Dumbbell Squat Variations or Front Squats.
Optional Accessory Work
Tabata: Mountain Climbers
(A Tabata is 8 Rounds of :20 of work and :10 of Rest)
Cool Down
1-2min of Samson Stretch on Each Side
1-2min of PVC T-Spine Stretch
Legs Up The Wall alllllll ya want!
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