9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 8/2/18

August 01, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Strict Nicole (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups
The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. This is an awesome opportunity for athletes to hold themselves to a strict movement standard and build some strength. In order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar. Choosing a variation that allows for this many reps will get athletes the most bang for their buck. Once athletes drop from the pull-up bar or are unable to complete any more reps that meet the standard, they will complete a 400 meter run. The preferred sub for running today is a bike, as the row may negatively affect the pull-ups, although either will work. Numbers in teaching section.

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