WOD: Tuesday 220816

Hope y’all like Overhead Squats, cause that’s all you’re getting today.

• Daily Focus

Today we are tackling an old classic CrossFit benchmark- Nancy. This workout is simple, effective and packs a punch. We are starting off the day working on a building to a heavy 3 rep overhead squat in order to reinforce better positions and prime the system so that the 15 overhead squats today in the workout feel much lighter. Utilize the warm-up to really slow athletes down, have them warm-up the hips, shoulders and create good positions before taking them through a specific barbell prep up on the rig. We want to make sure athletes understand how to re-rack barbell on back rack or if it is getting to heavy, dump the barbell and then have friends or coach help them get the barbell back up to the rig.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

-Scale: For the strength portion sub an overhead split squat or front squat. For the workout today, sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

Strength: Overhead Squat

Every 2 mins for 10 mins.

3 Overhead Squats, pick load

Start at 70%

MetCon: "Nancy"

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

Time domain: 11-15 mins Time cap: 18 mins

Accessories:

4 rounds for quality of:

10 Reverse Nordic Curls

10 Behind-the-Neck Strict Press, pick load

Copenhagen Plank, L 15 secs/R 15 secs

Star Plank, L 15 secs/R 15 secs