WOD: Wednesday 240417

• Coaching Notes

We are tackling a classic CrossFit Benchmark today with the workout “Nancy”. This one is meant to be an all out test that will get the lungs and legs burning. This also requires quite a bit of mobility and stability, which makes it such a wonderful test. The goal time domain for this one is meant to be in the range of 11-15 minutes. This would mean that the runs are somewhere between 1:15-2:15 and the Overhead Squats are meant to be done unbroken. Note, that this is one of the most important distinctions in this workout, that the repetition speed should be quick along with an unbroken set of 15. For anyone with mobility issues let's move to a Front Squat, Back Squat or even a goblet squat position today to challenge the leg stamina while getting them to remain unbroken and chase the intensity.

We almost forgot to mention the 3 rep Overhead Squat, which is such a wonderful challenge and one that more athletes could work to improve upon. It requires strength, stability, and access to a great range of motion. This is another one that possibly moving to an Overhead Lunge or just tackling a Front Squat could be a great alternative that still challenges core stability and mobility.

strength: Overhead Squat

Take 15 minutes to establish 3RM.

Metcon: Nancy

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

Time Domain: 11:00-15:00 minutes

Time Cap: 17:00 minutes

Accessories:

4 rounds for quality of:

5 L/5 R Back Rack Bulgarian Split Squats, pick load

10 Barbell Hip Thrusts, pick load