CROSSFIT
Overhead Squat
15 minutes to Build to a Heavy Double
Rep Scheme:
5-5-3-3-2-2-2
Rep Scheme:
5-5-3-3-2-2-2
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats
400m Run
15 Overhead Squats
:: At Home Variation ::
5 Rounds For Time:
400 Meter Run
15 Double Dumbbell Front Squats
WHITEBOARD BRIEF
This simple 5-round couplet of running and overhead squats is intended to take between 11-20 minutes to complete
The first goal of the workout is to work through unbroken overhead squats
Move at the maximum sustainable pace on the run that allows you to accomplish this each round
The more confident you are with overhead squats, the faster you can afford to run
If the overhead squats will present a big challenge, the run speed matters far less than big barbell sets
Keep in mind that your speed from rounds 1-5 should be very similar
Make a mental note of your times for each round, as it will help you evaluate your pacing for the next time this benchmark workout shows up
The first goal of the workout is to work through unbroken overhead squats
Move at the maximum sustainable pace on the run that allows you to accomplish this each round
The more confident you are with overhead squats, the faster you can afford to run
If the overhead squats will present a big challenge, the run speed matters far less than big barbell sets
Keep in mind that your speed from rounds 1-5 should be very similar
Make a mental note of your times for each round, as it will help you evaluate your pacing for the next time this benchmark workout shows up
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