Nancy is a named CrossFit workout with a repeatable prescription and score. Use this guide for the workout, scaling, intended stimulus, pacing and a path to generate a similar session.
Nancy workout
5 rounds for time: 400 m run and 15 overhead squats. Rx load: 95 lb men / 65 lb women.
What Nancy should feel like
Running plus overhead-squat endurance, shoulder stability and controlled breathing.
How to scale Nancy
Reduce run distance or overhead-squat load and use a safe variation you can repeat through all five rounds.
Nancy pacing strategy
Run hard enough to compete but controlled enough to approach the bar immediately. Break overhead squats before stability deteriorates.
How to score Nancy
Use the prescribed scoring method and consistent movement standards when comparing attempts. Your most useful benchmark is your own prior result performed with the same loading and standards.
Movement standards and substitutions
Scale before the clock starts. If a movement is inappropriate for your current skill, mobility or injury status, choose a variation that preserves the intended training effect.
Generate a similar workout
Use the WOD Fever Workout Generator to build another session around your available time, equipment and goal.
Related workouts
Helen and Kelly are useful next benchmarks. You can also browse the WOD Finder.
Training information only. Scale loading, volume and movement selection to your current ability.