Strict Nicole

Hammonasset CrossFit – CrossFit

Warm-up

Line Drills (Stretch Down & Jog Back)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Movement Prep

Pull-up Prep:

10 Scap Pull-ups (Grip Focus)

10 Second Chin Over Bar Hold (Shoulders Focus)

3 Strict Pull-ups (Breathing Focus)

REHEARSAL

1 Round

100 Meter Run

5 Strict Pull-ups

Metcon

400m run, max unbroken strict pull-ups. Each time athelte breaks set of pull-ups, s/he goes for another 400m run. Score is total strict pull-ups.

Strict Nicole (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

* Score is total strict pull-ups
If Unable to Run:

* 500 Meter Row

* 40/28 Cal Bike

Strict Pull-up Substitutions:

*Banded Strict

*Ring Rows

Finisher

Coach’s Choice Abs

Group Stretch

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