Benchmark Girl: Nancy
5 rounds for time of: 400-meter run 15 overhead squatsStart Nancy with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 95 lb (43 kg) barbell
Women: 65 lb (29 kg) barbell
Scaled
Men: CrossFit.com Intermediate: 65 lb (29 kg)
Women: CrossFit.com Intermediate: 45 lb (20 kg)
Movements
- Run
- Overhead Squat
Movement standards
Hip crease below knee with bar locked out overhead throughout the squat.
Equipment
- Barbell
- Running route (400 m)
Coaching notes by goal
Bulking: Overhead Stability & Legs
Before: 4 sets × 5 Overhead Squats building to 75% 1RM.
Pacing: Unbroken overhead squats with a stable midline.
After: 3 sets × 10 Back Squats.
Nutrition: Surplus (+350 kcal).
Maintaining: Run-Barbell Interval
Before: Overhead mobility, empty-bar OHS, easy 400 m.
Pacing: Even run splits; OHS unbroken or 8+7.
After: Thoracic and ankle mobility.
Nutrition: Maintenance calories.
Cutting: Aerobic Mobility Work
Before: Light jog + overhead mobility.
Pacing: Steady run; quick sets on OHS.
After: 12 min Zone 2 walk.
Nutrition: Deficit (-400 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/nancy; CrossFit Journal, 2004 ("The New Girls")