This 16-Minute CrossFit Workout Will Burn Belly Fat and Build Your Booty
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One unique aspect of CrossFit is that it has benchmark workouts or WODS known as "The Girls." These benchmark WODs are the same wherever you do them, and they're designed to test an aspect of your current fitness level, to see how much you've improved and where your weaknesses lie. For example, one Girl workout might test your speed, one might test your power, your flexibility, or your strength. These workouts are practically the definition of CrossFit — short, intense, challenging, and (hopefully) fun!
This workout is called "Nancy," and it's meant to test your cardiovascular capacity and your speed. Aside from getting your heart pumping and burning mega calories, you'll really work your legs and butt.
The Workout
Directions: Complete four rounds of this two-exercise workout AQAP (as quick as possible). If you're not sure how far 400 meters is, run for about 2:00 to 2:30 minutes. If you can't get outside, run in place, or do the butt-kicker run shown ahead.
As for the overhead squat, the suggested weight for women for this workout is 65 pounds, but Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, suggests scaling the weight so you can do all five rounds unbroken (without stopping).
- 400-meter run (or run in place or do butt-kicker run)
- 15 overhead squats
As a goal, aim to complete this workout in under 16 minutes. Keep track of your time, and periodically redo this workout to see how much stronger and faster you've become.
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Butt-Kicker Run
- Run in place, bringing your heels to your butt to target your hamstrings.
- Pump your arms to keep your upper body moving and your heart rate up.
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Overhead Squat
- Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward, holding a barbell on your shoulders. Your hands should be wide.
- Raise the barbell overhead, keeping your arms straight.
- Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight. If this is too difficult, rest the weight in front of the chest and do a front squat instead, or skip the weight altogether.
- Straighten your legs to standing to complete one rep.