CrossFit "Girl" Benchmark WOD
- 5 Rounds For Time
- 400 meter Run
- 15 Overhead Squats (95/65 lb)
With a running clock, as fast as possible perform 5 rounds of the work in the order written: 400 meter Run and 15 Overhead Squats.
Score is the time on the clock when the final repetition (the 15th Overhead Squat in round 5) is completed.
Good Times for “Nancy”
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
Tips and Strategy
“Nancy” is fast and light, so your job is to control your breathing and heart rate throughout the WOD. Match your breath to your movement during the Overhead Squats: inhale on the way to the bottom of the Squat, exhale as you stand. Strive for unbroken sets. Move quickly on the run–around 80-85% of your max speed.
“Nancy” should feel very light. Your lungs should burn throughout the WOD. If you struggle with Overhead Squats, lessen the load so you can perform all 15 reps unbroken. Prioritize range of motion (aka: full-depth Squats) over load. Enjoy the “runner’s high” you get at the end of this WOD.
This benchmark couplet is meant to be light and fast. Reduce the load on the Overhead Squat so you can perform all the reps unbroken and still run fast.
5 Rounds for Time of:
400 meter Run
15 Overhead Squats (65/45 lb)
4 Rounds for Time of:
400 Meter Run
10 Overhead Squats (45/35 lb)
About the wod
As for whether a weight rack is allowed for the overhead squats, it's unclear. This workout's weight is intended to be relatively light for a regular CrossFitter, and lighter weight normally indicates a "no rack" workout. That said, the the oldest video demo we've seen from CrossFit (Dave Leys and Brendan Gilliam, circa 2007) shows two athletes doing the overhead squats from a rack. So we'll say the oldest standard is with "with a rack," but it's evolved over time such that "no rack" is the modern standard. If you're doing the workout without a rack, compare your score to others who used no rack.
See also: "Nautical Nancy," (which substitutes running with rowing), ”Naughty Nancy”, and ”Snancy”.
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