Nancy workout

Nancy Crossfit Workout

Brief Overview of Nancy: History and Competitions Appearances of this Workout

Nancy is a classic CrossFit workout named after Nancy Olson, a former gymnast and CrossFit athlete. It is a benchmark workout that is often used in competitions, including the CrossFit Games. The workout consists of five rounds of running and overhead squats, and it is known for its high level of difficulty and ability to challenge even the most experienced athletes. The workout is designed to test an athlete’s endurance, strength, and mental toughness.

Nancy: Workout Description

Nancy consists of five rounds of the following movements, performed for time:

  • 400-meter run
  • 15 overhead squats (95 pounds for men, 65 pounds for women)

The workout begins with a 400-meter run, followed by 15 overhead squats. This sequence is repeated for a total of five rounds. The overhead squat requires the athlete to hold a barbell overhead while performing a squat, which requires a great deal of core strength and stability. The recommended weights for the overhead squat are 95 pounds for men and 65 pounds for women.

Nancy Variations and Scaling Options

Nancy can be a challenging workout for athletes of all levels. Here are some scaling options that can be used to adjust the workout to an athlete’s ability:

  • Reduce the weight of the overhead squat
  • Reduce the number of rounds
  • Reduce the distance of the run
  • Use a dumbbell or kettlebell instead of a barbell

It is important to choose a scaling option that allows the athlete to maintain proper form and technique throughout the workout.

Tips and Strategies for Nancy

To complete Nancy efficiently and safely, athletes should consider the following tips and strategies:

  • Pace yourself during the runs to conserve energy for the overhead squats
  • Break up the overhead squats into manageable sets to avoid fatigue
  • Focus on maintaining proper form and technique throughout the workout
  • Use a weight that allows you to complete the overhead squats with good form

It is also important to warm up properly before starting the workout and to cool down and stretch afterward.

Athlete Performance in Nancy

The average times for Nancy vary depending on an athlete’s level of experience and fitness. Here are some average times for different levels of athletes:

  • Beginner: 25-30 minutes
  • Intermediate: 20-25 minutes
  • Advanced: 15-20 minutes


Nancy is a challenging and rewarding CrossFit workout that tests an athlete’s endurance, strength, and mental toughness. By following the tips and strategies outlined above, athletes can complete the workout efficiently and safely. Whether you are a beginner or an advanced athlete, Nancy is a great workout to add to your training routine.