Nancy Adjacent

Melaina Neisner | 04/23/2018 | 6

Team!

Tomorrow we have RUNNING!!! The sun is out and I am slightly manic about it, so happy!! So this is what we got for you, a Nancy adjacent work out!!!

For time:

5 rounds

400m run

15 shoulder to over head (95/65)

So Nancy is one of the CrossFit “girls” Wods, the original wod has overhead squats, at the same weight, instead of shoulder to over head. The stimulus of Nancy is to move quickly through and go unbroken on the over head squats and haul ass on the run. Nancy, if scaled correctly, should be completed in around 12-14 minutes, you should finish that last set of over head squats and then immediately flatten yourself to the floor. The stimulus today will be the same, we want to be ready and warmed up for these 400 m run and keep them speedy! Once we are back inside, it’ll be right to the barbell and to start cranking out the shoulder to over head, we should keep these unbroken, just like we would the over head squats, for every round. We’ll talk a bit about cycling today in class to make sure we move just as quickly through these s2oh as we would for over head squats. Ideally I want you all to finish this work out in 13-16 minutes. 16 would be on the longer side, so chose your weights wisely.

Pro-tip – for larger sets of shoulder to over head if you need to rest, rest at the top of the rep (not in the front rack)!!!

Have fun with this one guys!