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Nasty Nancy Ish

P6 CrossFit – Online Programing

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Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

10 yd lunge forward

10 yd lunge backward

-Then-

Shoulder/hip mobility for dumbbell overhead squat if needed!

Nasty Nancy Ish Bodyweight (Time)

3 rounds:

300m run

30 Alternating Stepback Lunges

15 Burpees

WORKOUT STRATEGY & FLOW:

This is a longer time domain workout. Stay tough!

Stand tall on the alternating stepback lunges. Aim for unbroken sets each round.

Keep moving on the burpees and make sure to open the hips at the top of each rep!

Nasty Nancy Ish Minimal (Time)

3 rounds:

300m run

15/15 Single Arm Dumbbell Overhead Squats (50/35)

15 Dumbbell Facing Burpees

WORKOUT STRATEGY & FLOW:

This is a longer time domain workout. Stay tough!

Recover as best you can on the run!

Complete 15 reps per arm on the single arm dumbbell overhead squat – break it up however you want as long as you complete 15 reps per arm.

Keep moving on the burpees!

Accessories

3 Sets:

10 Bulgarian Split Squats (each side)

10 Cat Cow Exercises

10 Single Arm Dumbbell Tempo Bench (each side) (2 second down and 2 second up)

Bonus Stretching

1:00 Calf/Achilles Stretching/Rolling Out

1:00 Pigeon Stretch (Each Side)

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