WOD
 | Tue, Jun 9 |  |
 Coach BToday’s workout is a twist on a classic CrossFit benchmark, 'FRAN' where the reps increase, and the movement order is switched allowing us to revisit the unknown and the unknowable with a backward 'FRAN' called 'NARF' with pull-ups then thrusters. |
| CrossFit 20260609 | Max Thruster | Strength + Skill 2026 0609 |
CrossFit 20260609(Time) WARM-UP: 200m walk 20 jumping jacks 20 med-ball air squats 20 skier jacks 20 med-ball strict presses 20 jumping pull-ups (fast up, fast down) 10 ring rows 10 med-ball thrusters 20 med-ball Russian twists 10 ring rows 10 med-ball thrusters WOD MOVEMENT REVIEW & WARM-UP: 4-5 sets: 1-5 thrusters – Take the barbell from the floor 'NARF' WOD: On an 18:00 clock Rx: STIMULUS 3:00-8:00 9-15-21 reps for time of: Pull-ups Thrusters (95/65) In the remaining time: Build to a heavy single thruster – Take the bar from the floor MODIFICATIONS: -Modify reps overall, e.g., 9-12-15 -Pull-ups, modify movement, e.g., jumping pull-ups, ring rows -Thruster, modify weight to light STIMULUS NOTES: Time cap 10:00 Pull-ups in 1-4 sets each round Thrusters 1-3 sets each round Rest no more than :10 at any point during Part 1 Unfamiliar psychological test with familiar movements Part 2 is 3-6 attempts at a single heavy thruster STRETCHING: 10 hamstring scoop stretches 10 walking quad stretches 10 walking Spiderman stretches 10 leg cradles 1:00 child’s pose
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Misc Barbell
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