Simplicity and efficacy are two of the quickest paths to fitness!
WOD
“Dumbbell Nancy”
5 Rounds for time:
400 meter Run
8 Dumbbell single-arm overhead squats, Right arm
8 Dumbbell single-arm overhead squats, Left arm
– Courtesy of CrossFit Training
“Dumbbell Nancy”
5 Rounds for time:
400 meter Run
8 Dumbbell single-arm overhead squats, Right arm
8 Dumbbell single-arm overhead squats, Left arm
– Courtesy of CrossFit Training
**STIMULUS**
Duration: 10-15 Minutes
Volume : Moderate
Loading: Light/moderate (depending on what we have)
*White Board Chat:*
Benchmark day!! We are hitting this CrossFit classic with dumbbells today. Depending on the weight we have for our dumbbells, this should be a moderate or light load that we can squat unbroken for the balance of the workout and we should be finished with all 16 overhead squats in under :40 at most, including transition time. Our 400m runs should be fast today and all should be taking us under 2:00 to complete at the most. If you have performed this workout before, check out what your time was and the load and try to either best that, or match it today. Let’s get it!
*Modifications*
NO EQUIPMENT?:
5 Rounds for time:
400m run
8 pistols, right leg
8 pistols, left leg
– If we are building our capacity for performing pistols, perform 20 air squats
1.400m Run
– If running 400m will take us over 2 minutes to complete, either modify to 200m for 5 rounds, or run 400m and perform 3 rounds total in the workout
– If we have an injury that prevents us from running and we have access to them: row 500m, bike 800m, or ski erg 300m
2. DB overhead squat
– If we are working towards capacity towards performing these with a dumbbell, use any light object that you can hold securely with one hand (water bottle, coffee to-go mug, etc) and work on holding it in a solid position
– If we have an injury or limitation that prevents us from overhead squatting with either one, or both arms, perform a dumbbell front squat with the injured arm and overhead squat with the good arm
– If we have an injury or limitation that prevents us from squatting, perform 8 power snatches per arm.