Pausing Overhead Squat / “Nancy” Class WOD
- Pausing Overhead Squat
- Moderate Set of 2
- 5 Rounds:
- 400 Meter Run
- 15 Overhead Squats (95/65)
“Nancy” is one of the many well-known CrossFit main-site benchmark workouts. When you think of some of the most effective workoutsoutt 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.
Scaling: In order to hit the correct stimulus, athletes should choose a lightweight 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, a band, 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. We will have an opportunity to dial in the overhead squat by building to a moderate set of 2 with a pause to start things out.
If unable to run, complete a 500/400 Meter Row.
About the wod
Strategy: While the overhead squats are an important piece of today’s workout, we want to focus on the pace of our runs for strategy purposes. We want athletes to search for the maximum pace they can sustain on the runs in order to complete the barbell work unbroken. A break on the overhead squat likely means 15-20 seconds of rest before picking the barbell back up. Now imagine what it would feel like to go 15-20 seconds slower on the 400 meter run.
For example, the contrast in effort between a 2:00 pace and a 1:45 pace is drastically different. Not feeling overly uncomfortable when approaching the barbell will better allow athletes to move well through large sets. This doesn’t mean it is intended to be a walk in the park, as we are looking to find the maximum sustainable pace. The seconds practice round is a great opportunity for athletes to test what that pace will feel like.