Crossfit Garage – CrossFit
Skills
Prior to the start of the WOD, have athletes practice efficiently getting the bar from ground into OH position and build bar up to working weight
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Nancy Altered (Time)
Nancy Altered
4 Rounds for time of:
400m Run
15 x Overhead Squats, 60% of 1RM
RX+
5 Rounds for time of:
400m Run
15 x Overhead Squats, 80% of 1RM
Mini Nancy (Time)
2 Rounds:
Rx
400m run OR 500m row
15 Overhead Squats 95/65
Rx+
15 cals Echo Bike
15 Overhead Squats 125/95
Bright Spot
Overhead Squat
400m Run (Time)
Max Effort 400m Run
Intended Response
“Nancy” is one of Crossfit’s classic benchmark WOD’s (‘The Girls,’) first published on the CrossFit main site as the workout of the day for June 28, 2005.
She is meant to feel light and fast, so our job is to maintain control of our breathing and heart rate throughout the duration. Match your breath with the OHS; inhale on your way to the bottom of the squat, exhale as you stand. The goal is unbroken sets of OHS and a pace around 80-85% for the run.
If you struggle with OHS, reduce the load so you can complete them unbroken and stay within the given time range for completion.
**PRIORITIZE range of motion (below parallel squat depth) over load**
Goal: 10-20 mins