Benchmark training
5 rounds of 400m run and 15 overhead squats (95/65 lb). Tests running recovery and overhead strength.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
95 lb
Women · Rx
65 lb
Workout format
rounds for-time
Workout context
Nancy is a Girl WOD benchmark combining running with overhead squats. Named in the CrossFit tradition, it tests the ability to maintain overhead position while fatigued from running.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Scale weight significantly. Focus on full depth squats.
PacingRun at easy pace
MovementFull depth on squats
ScalingWeight: 45/35 lb or PVC
Coach noteShoulders will burn
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Push run pace moderately. OHS should be 1-2 sets max.
PacingRun at moderate pace
MovementActive shoulders overhead
ScalingScale to 75/55 if needed
Coach noteRun faster = more OHS rest
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Fast runs and unbroken OHS. Target sub-14:00.
PacingRun hard (75-80 seconds)
MovementTouch-and-go OHS
ScalingRx weight
Coach noteSub-12:00 is elite
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
Run is active recovery
OHS test shoulder endurance
Weight should feel light fresh
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.