NICOLE
As many rounds as possible
(AMRAP) in 20 minutes of:
400-meter run
Max pull-ups
Introduction:
CrossFit’s “The Girls” workouts are benchmark routines designed to test your fitness levels and help you track your progress over time. One such workout is “Nicole,” which combines running with pull-ups to challenge your endurance and upper body strength.
The Workout
The “Nicole” workout consists of:
As many rounds as possible (AMRAP) in 20 minutes of:
- 400-meter run
- Max pull-ups
Equipment
To complete the “Nicole” workout, you’ll need the following equipment:
- A running track, treadmill, or a clear path for running
- A pull-up bar
- Chalk (optional, for grip)
- Grips
See our Equipment subside for more tools, tips and inspiration!
Preparation
Proper preparation is essential to maximize your performance and minimize the risk of injury. Here’s how to prepare for “Nicole”:
General Warm-Up (10-15 minutes)
Start with a general warm-up to get your heart rate up and your muscles ready:
- Light Cardio (5 minutes): Engage in an activity such as rowing, jogging, or cycling to increase your heart rate and get your blood flowing.
- Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion, focusing on the legs, hips, shoulders, and back.
Specific Warm-Up (10-15 minutes)
After your general warm-up, move on to exercises that target the specific muscles and movements involved in “Nicole”:
Running Preparation
Leg and Hip Activation
- Perform 2 sets of 10 Lunges (each leg) to activate your quads, hamstrings, and glutes.
- Follow with 2 sets of 10 Leg Swings (forward and sideways) to increase hip mobility.
Running Drills
- Do 2 sets of High Knees for 30 seconds to improve your running form and increase your heart rate.
- Follow with 2 sets of Butt Kicks for 30 seconds to activate your hamstrings and improve leg turnover speed.
Pull-Up Preparation
Shoulder and Back Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate your upper back and shoulder muscles.
- Follow with 2 sets of 10 Arm Circles (forward and backward) to increase shoulder mobility.
Pull-Up Progressions
- Practice 2-3 sets of Banded Pull-Ups or Jumping Pull-Ups if you’re working on achieving unassisted pull-ups.
- Do 2-3 sets of 5-10 Pull-Ups, focusing on good form and controlled movements to prepare your muscles for the workout.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
Running Rehearsal
- Perform a 200-meter run at a moderate pace to get a feel for the distance and pace you’ll be maintaining during the workout.
Pull-Up Rehearsal
- Do 1-2 sets of 5-10 pull-ups or a scaled variation to ensure your technique is solid and you’re prepared for the workout.
Conclusion:
The “Nicole” workout is a great test of endurance and upper body strength, combining running and pull-ups in a straightforward yet challenging AMRAP format. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember to scale the movements as needed, prioritize form and safety, and enjoy the process of pushing your limits and celebrating your progress. Embrace the challenge, stay consistent, and keep striving to improve. Happy training!
