Running Squats
Description
A ruck take on the classic CrossFit WOD 'Nancy': five rounds of a 400-meter run and overhead squats.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to warm up.
5 Rounds For Time
- 400m Ruck Run
- 15 Ruck Overhead Squats
Cool Down
5 min- Easy walk, then stretch your quads and shoulders.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.