Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 230918.

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Stimulus and Strategy:
Today we'll take on Nancy, a classic CrossFit benchmark that tests your capacity. It's a higher-skill conditioning workout, giving you up to 75 chances to sharpen your overhead squat mechanics. Look back at your previous score to help gauge today's effort — we did a similar workout on Feb. 16. If you don't have prior data, start with a light enough load to complete 2 or more unbroken rounds of overhead squats.

Keep a consistent, fast pace on the runs across all rounds. If you don't think you can hold under 2:30 for at least 3 of the 400-meter runs, scale to 300 or 200 meters instead. If you're chasing a new benchmark PR and might run slightly past the intended 12–16 minute time domain, that's fine today, as long as your movement stays sound.

Intermediate option:
5 rounds for time of:
400-meter run
15 overhead squats

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
5 rounds for time of:
200-meter run
10 overhead squats

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Pose Running Drills | Pose Alignment
The Overhead Squat
The Nancy Workout

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