announcements
Sunday Session this week: Bodyweight WOD
“Nancy”
Individual Version
rx
5 rounds for time of:
400-m run
15 overhead squats (65/95 lb)
Score: Total time
intermediate
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
Score: Total time
beginner
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)
Score: Total time
Partner Version
400m Run (together)
20 Overhead Squat (any split)
Intended Stimulus
10:00-18:00; 12:00-16:00 for most.
Light overhead squat loading that allows for at least 2-3 unbroken rounds.
Fast but consistent pace on the run efforts.
Classic CrossFit + CAP benchmark; retest from 250721.
Videos
Skill Work
Pre-workout skill:
2 rounds of the Burgener warm-up with a PVC pipe:
3-5 down and up
3-5 down and up to elbows high
3-5 high hang muscle snatch
3-5 snatch lands in power position
3-5 overhead squats
3-5 snatch drops
3-5 high hang snatch