The Nancy Workout
Rx’d
Intermediate
Beginner
What Is the Nancy Workout?
The workout Nancy is a classic CrossFit benchmark workout first programmed on Dec. 5, 2004. It consists of performing 5 rounds of a 400-meter run, followed by 15 light-to-moderately loaded overhead squats. This workout encourages fast paces on the run and unbroken sets on the overhead squats to challenge endurance and stamina. This workout also challenges athletes to perform a very high-skill movement under conditions of fatigue.
Higher-level athletes will push the pace early in this workout and transition fast between movements, with completion being in the realm of 10 minutes. Striving for successful completion in under 17-20 minutes is typically a great goal to achieve, regardless of performing the workout as prescribed or scaled. The format of this workout keeps the intensity high as the reps are very achievable without needing an abundance of rest time between movements.
About the Nancy Workout
Nancy is a task-priority workout. This means the amount of work the athlete completes is fixed, and athletes complete the workout as quickly as possible while maintaining sound movement mechanics and full range of motion on the overhead squats.
With this type of workout, it’s important to note the time required for completion. When repeating this workout, the goal is to perform the workout faster or in a similar timeframe but with more challenging scales.
This workout can be scaled to meet the current capacity of any athlete.
FAQs
As with most of the classic benchmark workouts, Nancy is simple to understand but is known for packing a potent dose of intensity. The distance of running, as well as the loading and reps on the overhead squat, allows athletes to start with a fast pace and attempt to maintain it. However, expect the fatigue of the legs to make each exercise more difficult than you might expect.
This workout is easily scaled by reducing the distance on the run and the load or reps of the overhead squats.
The best strategy for this workout depends on an individual’s capacity. For those with a high degree of capacity, start with a fast, but not maximal, pace and hold on to that pace for as long as you can, knowing you might slow down slightly near the end. Complete the workout with unbroken sets on the overhead squats and quick transitions between exercises while striving for completion near the 10-12 minute range.
The overhead squat load is intended to be relatively light and allow for at least the first 3 rounds to be completed without taking a break. Athletes can scale the load reps to achieve the stimulus while maintaining sound mechanics and range of motion.
The run distance is intended to allow for a hard effort each round, with each run being completed in 2-3 minutes. The distance can be reduced to meet the needs of any athlete.
The following intermediate and beginner workouts are recommendations. Do not hesitate to deviate from these options to customize the workout and replicate the intended stimulus.
Intermediate Variation
5 rounds for time of:
400-meter run
15 overhead squats
Men: 65 lb
Women: 45 lb
Beginner Variation
5 rounds for time of:
200-meter run
10 overhead squats♀ 35 lb
♂ 45 lb
The average time for this workout is 15-18 minutes. Those with a high physical and psychological capacity can complete the workout in approximately 10 minutes.
- Beginner: Under 17 minutes, scaled
- Intermediate: Under 17 minutes, as prescribed or scaled
- Rx’d: Under 15 minutes, as prescribed
- Elite: Under 12 minutes, as prescribed
Before starting this workout, complete a general warm-up that includes traditional aerobic activity as well as exercises to warm up the shoulders and lower body for the demands of the overhead squat and running. Keep this section under 15 minutes in duration. For example:
1 set:
200-meter run, slow
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
200-meter run, fast
The specific warm-up can focus on refining the mechanics for the overhead squat. For example:
*With a PVC pipe
5-7 waiters overhead squats with a PVC pipe
5-7 Sots press with a PVC pipe
5-7 overhead squats with a PVC pipe
5-7 overhead squats with an empty barbell
Kettlebell Swing Preparation
Step 1- 5-10 dead-stop hike kettlebell swings
Step 2- 5-10 kettlebell swings to nose height
Step 3- 5-10 kettlebell swings, overhead
*Use a kettlebell that is lighter than the anticipated workout weight
Build-Up
2 rounds of:
100-meter run
5 overhead squats
*Round 1 = light weight. Round 2 = workout weight.
**Optional: Do an additional build-up set with loading above the intended workout weight.
However, the primary considerations for the overhead squat include maintaining active shoulders throughout the lift and maintaining sound squatting mechanics.
Strive to manage the reps on the overhead squat so that no more than one short break is needed on any round.
How To Train for Nancy
There does not need to be a specialized training plan for Nancy, as consistency with CrossFit workouts and sound lifestyle habits will lead to improvements in this workout. However, if you notice a significant weakness in any aspect of this workout, it can be targeted with additional training in your warm-ups and cool-downs. For example, if the overhead squat is difficult, then include a few sets of 10-15 overhead squats, with a PVC pipe or light load, in your warm-ups on a consistent basis. If running is difficult, then consider adding easy 10-15 minute cool-down runs 1-2 times a week.