CrossFit Empirical – CrossFit

1.: Metcon (Time)

OPEN & PERFORMANCE-Rx

“Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

FITNESS- scaled

“Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats (65/45)
“Nancy” is one of the many well known CrossFit mainsite benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell. For athletes who struggle with overhead squats, using a PVC pipe or empty barbell will be the best option to improve their mechanics. While the weight will be lighter, these athletes can create amazing intensity by pushing the runs hard. If unable to run, complete a 500 Meter Row.