Crossfit Garage – CrossFit

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Warm-up (No Measure)

10 Lat Pull Downs (Tempo: 4241)

10 Scap Push Ups

10 Scap Pull Ups

5 Pull Up Negatives (3 sec descent)

3 Pull Ups


Strict Nicole (AMRAP – Reps)


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.

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