CrossFit Workout of the Day: 241224

Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups

Post the number of pull-ups completed for each round to comments.

Compare to 231007.

Stimulus and Strategy:
This variation of the classic workout Nicole calls for strict pull-ups. Use the run as recovery for the next set of pull-ups. Athletes should aim to complete around 6 sets within the 20-minute workout.

Scaling:
To limit the total amount of volume, you can “cap” your pull-ups in each round. For example, perform only 3-5 strict pull-ups per round instead of pushing to failure.

If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.

In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, you can perform a single-arm dumbbell bent-over row.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups + kipping pull-ups

*If you have strict pull-ups, but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups.

Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps banded strict pull-ups

Coaching cues:
Strict doesn’t mean slow. Pull your chin over the bar quickly by driving your elbows to the ground and keeping a tight body position.

Resources:
Running Workshop: Falling = Living
The Strict Pull-Up
The Kipping Pull-Up
Pull-Up - Strict Banded

Find a gym near you:
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Globo wod: if you are using a conventional treadmill use a slight incline. If running is not feasible sub rows or biking as above, cals on assault or echo bike are 25/28 calories. You can also sub 25 burpees per run. For pullups, if you have something to hang on that is high enough and safe do pullups. Door gyms will work today! If not, sub heavy dumbbell rows, or if you have access to a railing that allows it, or a treadmill handle, you can do bodyweight rows. Use a ruck, weighted vest or backpack, or place your feet on a chair or object if doing this. Alao make sure it is safe before doing this.