CrossFit Empirical – CrossFit
1: Strict Nicole (AMRAP – Reps)
OPEN – PERFORMANCE – FITNESS
400 Meter Run
Max Strict Pull-ups
Score is Total 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.
The preferred sub for running today is a bike, as the row may negatively affect the pull-ups, although either will work.
40/28 Calorie Schwinn
500/400 Meter Row