Tuesday July 20th

HEAVY NANCY

WORKOUT GOALS
1.) Finish workout between 13:00-18:00.
2.) Complete the overhead squats in 2 sets or less.
3.) Keep all 400m runs to 2:00 or less.

RX
5 ROUNDS FOR TIME
400m Run
9 Overhead Squats (155/105#)

LEVEL 2
5 ROUNDS FOR TIME
400m Run
9 Overhead Squats (115/75#)

LEVEL 1
5 ROUNDS FOR TIME
300m Run
9 Overhead Squats (75/45#)

Accessory

Rest, stretch, and recover

Stretching

ACCUMULATE
1:00 Foam Roll Upper & Lower Back/Each
1:00 Scap Push-ups

Notes

Target | 13:00-18:00
Today’s workout is a play on a classic CrossFit benchmark, Nancy. Here we have kept the run the same but increased the overhead squat loading and decreased the reps. The weight on the overhead squat should be heavy but not debilitating. This should be a weight that we can safely transfer from the ground to our overhead position and
perform the 9 overhead squats in no more than 2 sets. The run is going to be the best place to make up time for this workout. Try to push your pace a little faster than you want to on each run. In an attempt to keep the stimulus of the run intact, push to keep all runs under 2:00. If this is too much of a challenge, look to scale the distance down to 300 or 200m. If you have previously completed the benchmark workout, Nancy, it may be helpful to look up or recall your time. This can help with pacing and provide you with knowledge on how to attack the workout today