Monday June 26th
23.06.27
“NANCY”
INTENDED STIMULUS
Classic CrossFit benchmark. Last programmed on 10/23/2021.
13:00-18:00 CAP.
Light loading and large sets for the overhead squats.
Fast but consistent pace on the runs.
RX
5 rounds for time:
400-m run
15 overhead squats (95/65 lb)
LEVEL 2
5 rounds for time:
400-m run
15 overhead squats (75/55 lb)
LEVEL 1
5 rounds for time:
300-m run
15 overhead squats (45/35)
SKILL WORK
Pre-workout:
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat
STRETCHING
2 rounds:
1:00 calf roll
1:00 quad smash
WHITE BOARD BRIEF
Target time | 10:00-15:00
The classic CrossFit benchmark, Nancy, gives you a chance to test a moderate time domain and higher skill conditioning and gives you 75 chances to improve your overhead squat mechanics.
The intended loading for Nancy is light; use a weight that allows you to complete at least 10 reps in a row each round before you need to rest. These reps should be smooth and relatively quick.
Maintain a similar “fast” run pace across all rounds. If you don’t think you can finish at least 3 rounds of the 400-m run under 2:00 each, scale a few of the rounds to 300 m.
Even if you think you will be slower across the entire workout but can still finish in under 18:00, today is a great opportunity to set a new benchmark.
