Nancy is a benchmark CrossFit WOD that tests your endurance with running and overhead squats. The load used for the overhead squats should be light so that you can move as quickly as possible through this workout.
The Workout
5 Rounds for time:
400 meter Run
15 Overhead Squats (95/65 lb)
Nancy is five rounds of a 400-meter run followed by 15 overhead squats. The prescribed weight for men is 95 pounds; for women, it’s 65 pounds. Your score is the time it takes you to complete all five rounds.
The History
Nancy is another one of “The Girls.” This benchmark WOD first appeared on the CrossFit main site in December 2004.
Strategy and Scaling
Endurance Test
“Nancy” is an endurance test, not a sprint. With that being said, pacing is important – especially on the run. Find a faster running speed than a “recovery pace” but not so quick that it affects your ability to move quickly through the overhead squats.
Overhead Squat Load
The load should be light, and ideally, you’ll complete all 15 overhead squats unbroken. If you find that you have to break up the overhead squats (particularly in later rounds), try to keep your sets to seven or eight repetitions.
Overhead Squat Technique
When doing overhead squats, proper form is always important. This movement challenges your flexibility, strength, coordination and stability. As you work your way through this workout and start to fatigue, keep your core engaged and continue using good form.
Scale for Speed
To scale Nancy, you have a few options.
Decrease the load.
Drop the prescribed weight from 95/65 pounds to 65/45 pounds.
Decrease rounds and/or reps for the overhead squats.
For example:
4 rounds for time
400-meter Run
10 Overhead Squats
If you scale this WOD, remember that this is a benchmark. Note how you modified the workout so that you have measurable and repeatable data for the next time you do Nancy.
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