CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are tackling a classic CrossFit Benchmark today with the workout “Nancy”. This one is meant to be an all out test that will get the lungs and legs burning. This also requires quite a bit of mobility and stability, which makes it such a wonderful test. The goal time domain for this one is meant to be in the range of 11-15 minutes. This would mean that the runs are somewhere between 1:15-2:15 and the Overhead Squats are meant to be done unbroken. Note, that this is one of the most important distinctions in this workout, that the repetition speed should be quick along with an unbroken set of 15. For anyone with mobility issues let’s move to a Front Squat, Back Squat or even a goblet squat position today to challenge the leg stamina while getting them to remain unbroken and chase the intensity.

Warm-up (No Measure)

2 Sets

200m Run

10 Hip 90/90 Rotations

5e Worlds Greatest Stretch

10 PVC Pipe Passthroughs

10 PVC Overhead Squats (:02 Pause at the bottom of the 1st rep)

Overhead Squat (Every 2:00 x 7
3 Reps
*starting at 55% and build)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
COMP

5 Rounds for Time

400m Run

10 Overhead Squats (155/105)

Bonus Fitness (No Measure)

4 Sets, For Quality

5/5 Back Rack Bulgarian Split Squat

10 Barbell Hip Thrust