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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 3 Overhead Squats. In Part 2 Athletes will complete the CrossFit Benchmark “Nancy”. “Nancy” is 5 rounds for time, each round athletes will complete a 400 Meter Run and then 15 Overhead Squats.

STIMULUS: “Nancy” is a Threshold workout.

STRATEGY: Each 400 Meter Run should be completed in 2:00 or less. Each set of 15 Overhead Squats should be completed in 1:30 or less.

SCALING: Athletes should choose a distance for the run that they can complete within the given time. Athletes should choose a weight and number of reps for Overhead Squats that can be completed in 3 sets and within the given time.

SCORING: In Part 1 athletes score will be the lowest weight they use as a working set. In Part 2 athletes score will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Hold on for big sets on the barbell

-Run is the recovery

STRENGTH

Overhead Squat (5 sets of 3, score is heaviest load)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX-95/65#

50-59-75/55#

60+-65/45#

Basics-200m Run, 8 OHS w PVC

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX-95/65#

50-59-75/55#

60+-65/45#

Basics-200m Run, 8 OHS w PVC