8.9.18 Workout of the Day

Chef Nate

CrossFit and ICT

All classes will convene on the CrossFit side, please all be on time.

1. Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups

-Every time your break complete 400 m-

Score is Total Pull-ups.

Strict Pullup Midification:

strict ring rows/ strict res band pull-ups

2. Cooldown +Midline:

In teams of 3 complete 12 minute light row, rotating every 200 m

P1 rows, P2 holds Plank, P3 rests and rotate in that fashion

3: Group Stretch

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 a great opportunity to 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 you drop from the pull-up bar or are unable to complete any more reps that meet the standard, 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.