Target rounds/reps | 6-7 total rounds and 30+ pull-ups.

Today’s workout is a classic CrossFit benchmark workout. This is also the first time that this particular benchmark has been seen in CAP programming.

This benchmark was named after CrossFit Legend, Nicole Carroll. She is also one of the original “Nasty Girls.”

The goal of this workout is to test your pulling capacity and stamina over an extended period of time. The running component ultimately dictates how many pull-up opportunities you will have in the workout.

Do not try to break any world records on the run but be sure to keep a steady pace where you can recover and prepare yourself for another max set of pull-ups. Generally, this pace should be about 2:30 or less.

Choose a pull-up option that allows you to complete at least 5 reps in each round. If you do not have pull-ups and you choose to do ring rows, do not make the movement so easy that you can perform 20 reps without breaking a sweat.

If you have pull-ups, but are only able to complete 1-2 reps before coming off of the bar, change the workout slightly. Run only 300m and instead of performing a max set, look to perform as many reps as you can in a 1:00 window. Then, when the minute is up, go on your next run. This will allow you to build confidence and stamina with the movement that you are developing.