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Nasty Nancy

P6 CrossFit – CrossFit

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Warm-up

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

10 Thread the needle (each side)

Overhead Squats (set 1: 10 @empty bar, set 2: 8@60% Workout Weight, set 3: 6@Workout Weight)

10 inchworm

5. Workout Prep

1 Set (at a fast pace):

200m Run

4 Overhead Squats (at workout weight)

4 bar facing burpee

Nasty Nancy (Time)

15:00-50:00

5 rounds:

• 500-m run

• 15 overhead squats

• 15 bar-facing burpees

W 125 lb. M 185 lb.

SCALING

5 rounds:

500m run

15 overhead squats (135/95)

15 bar-facing burpees

The SCALING aim is to use appropriate loading and be able to maintain a consistent pace.

Scale to finish near the target score:

TARGET SCORE

Target Time: 25-30 minutes

Time Cap: 35 minutes

STIMULUS

This is a great triplet to test our aerobic capacity along with how we manage a large volume of overhead squats.

WORKOUT STRATEGY & FLOW

Run: we want a controlled moderate/fast effort (70-80% intensity). You should be able to pick up the bar immediately after your run without having to take more than a few breaths.

Overhead Squats: This weight should be challenging but not over 60% 1RM. You should be able to do the first 2 rounds in 1-2 sets. You should never have to do more than 3 sets.

Bar facing burpees: Control your pace here and try to not stop moving any. On round 5, go all out!

Clean (1×1)

3 Rounds (All Singles)

1 Squat Cleans (75-80%)

1 Squat Cleans (85-90%)

1 Squat Cleans (90%+)

– rest 2-3 minutes between sets –

How to approach the lifts

The percentages are weight ranges to work in, but still build by feel

Record each set of 1 as your score for load

Each Round is 6 Squat Cleans each set for a total of 18 Cleans

Cleans are completed in singles with 8-12 seconds rest between each rep.

The rest between the Set of 3, 2, & 1 will be slightly longer for the time it takes to change weights out

Add weight each round if necessary but don’t work till failure.

Make sure each weight feels good and looks good before adding

Example Sets

Set 1:

1 Cleans 195#

1 Cleans 220#

1 Clean 240#

-rest 2-3 minutes-

Set 2:

1 Cleans 210#

1 Cleans 230#

1 Clean 250#

-rest 2-3 minutes-

Set 3:

1 Cleans 220#

1 Cleans 245#

1 Clean 265#

Based off of a 275# Clean

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