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September 15, 2018

Crossfit Strategies: Strict “Nicole”

In this post we will be looking at a strict variation of the Crossfit girl workout “Nicole” and which strategies can give you the best score based on your individual strengths and weaknesses.

This workout is interesting and requires you to think of a strategy beforehand as you want to end on the pull-up bar and not on the run in order to maximize reps.

“STRICT NICOLE”

AMRAP 20:

400m run

Max strict pull-ups

This workout is scored by the number of max strict pull-ups you get in 20 minutes. Max pull-ups means that once you get on the bar for that round of pull-ups you can not drop off the bar or you’re done for that round.

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Depending on if you’re better at running or pull-ups theres a certain way you should perform this workout to achieve the best score.

A good score for this workout is anything over 60 reps, a great score is over 80 reps.

STRATEGY #1

2:00 runs and 1:00 max pull-ups 

This strategy gives you 2:00 to complete each 400m run which is around the average pace for Crossfitters during a workout so it should be sustainable. Y0u will have to sustain a 2:00 pace for the first 6 runs, but on your 7th run you will have to run about 30 seconds faster and come in at 1:30 in order to ensure yourself 30 seconds on the pull-up bar at the end of the workout.

Your pull-ups will not take you 1:00 to complete each time, but it is best to take about 10-15 seconds rest after coming in from your runs before you start doing pull-ups. By holding a pace and conserving energy you will have 6 rounds of pull-ups, five at 1:00, and one at :30.

This strategy is great for people who can consistently get around 8-12 pull-ups per round but that might have trouble running faster than a 2:00 run.

This is how your 20:00 will be broken up:

0:00 – 2:00 / 400m run

2:00 – 3:00 / 8-12 pullups

3:00 – 5:00 / 400m run

5:00 – 6:00 / 8-12 pullups

6:00 – 8:00 / 400m run

8:00 – 9:00 / 8-12 pullups

9:00 – 11:00 / 400m run

11:00 – 12:00 / 8-12 pullups

12:00 – 14:00 / 400m run

14:00 – 15:00 / 8-12 pullups

15:00 – 17:00 / 400m run

17:00 – 18:00 / 8-12 pullups

18:00 – 19:30 / 400m run

19:30 – 20:00 / 8-12 pullups

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STRATEGY #2

1:40 runs and :30 max pull-ups

This strategy is perfect for high conditioned athletes that can consistently come in from their runs at 1:40 but may lack upper body strength. This strategy is more suited for athletes that have been doing Crossfit for a while now to have built up a considerable engine.

This strategy gives you 9 runs and 9 rounds of pull-ups. You don’t really have any time to rest with this strategy, you have to come in from your run and immediately get on the pull-up bar, hit your 6-8 pull-ups and head right back on your next run.

9 rounds of pull-ups x 6 pull-ups = 54. 9 rounds x 8 = 72.

0:00 – 1:40 / 400m run #1

1:40 – 2:10 / 6-8 pull-ups

2:10 – 3:50 / 400m run #2

3:50 – 4:20 / 6-8 pull-ups

4:20 – 6:00 / 400m run #3

6:00 – 6:30 / 6-8 pull-ups

6:30 – 8:10 / 400m run #4

8:10 – 8:40 / 6-8 pull-ups

8:40 – 10:20 / 400m run #5

10:20 – 10:50 / 6-8 pull-ups

10:50 – 12:30 / 400m run #6

12:30 – 13:00 / 6-8 pull-ups

13:00 – 14:40 / 400m run #7

14:40 – 15:10 / 6-8 pull-ups

15:10 – 16:50 / 400m run #8

16:50 – 17:20 / 6-8 pull-ups

17:20 – 19:00 / 400m run #9

19:00 – 20:00 / 6-8 pull-ups

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STRATEGY #3

3:00 runs and 1:00 max pull-ups

If you are good at strict pull-ups and have the upper body strength and muscle endurance to sustain hitting a high number of pull-ups per round then this is perhaps the easiest and best strategy to hit a high score.

You will run less and have less rounds of pull-ups than the previous 2 strategies but you will have one of the highest scores.

Take your time on the runs and stay fresh for the pull-ups. If you can hit 5 rounds of 15 you will end with a score of 75 pull-ups while not working all that hard, however you do have to have that capacity.

0:00 – 3:00 / 400m run #1

3:00 – 4:00 / 15 pull-ups

4:00 – 7:00 / 400m run #2

7:00 – 8:00 / 15 pull-ups

8:00 – 11:00 / 400m run #3

11:00 – 12:00 / 15 pull-ups

12:00 – 15:00 / 400m run #4

15:00 – 16:00 / 15 pull-ups

16:00 – 19:00 / 400m run #5

19:00 – 20:00 / 15 pull-ups

Above are three different strategies you can use to perform well in this workout no matter what your strengths and weaknesses may be.

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