CrossFit Now – CrossFit
WOD
“Strict Nicole” (AMRAP – Reps)
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
RX+-Strict Pull ups
RX -Kipping Pull Ups
50-59 -Jumping Pull Ups
60+ -200m Run, Ring Rows
Basics-10 AMRAP 200m Run, Ring Rows
DESCRIPTION
Today we’re completing the strict version of a classic benchmark workout
The original workout calls for kipping pull-ups, but we’ll work on upper body strength with strict pull-ups here
After completing a 400 meter run run, you’ll complete max unbroken strict pull-ups
You can pause in a dead hang, but once the hands leave the bar or you have to kip, the set is over
Keep a running count of how many strict pull-ups are completed within each set
Your final score is the total number of strict pull-ups completed over the 20 minutes
There is no score for the run, it’s simply there as work between each set of pull-ups
You can expect to have about 6-7 attempts at pull-ups
STRICT PULL-UPS
Choose a variation that allows you to complete at least 7 reps per round
Modifications for this would be kipping pull ups, jumping pull ups or ring rows
ROWING VERSION
“Strict Nicole” Row Version (AMRAP – Reps)
“Strict Nicole”
AMRAP 20
500m Row
Max Strict Pull-ups
RX+-Strict Pull ups
RX -Kipping Pull Ups
50-59 -Jumping Pull Ups
60+ -250m Row, Ring Rows
Basics-10 AMRAP 250 Row, Ring Rows