WOD

Mon, Oct 5

Coach J

Today’s workout is the classic CrossFit benchmark, Fran. This workout is known for being a potent dose of fitness in a small package, and comes with a badge of courage known as 'Fran cough.'

Choose a relatively light barbell load that allows you to complete each round’s reps in 3 sets or less. At no point in this workout should you have to stop because the barbell is too heavy.

Choose a pull-up option that allows you to finish each round’s reps in 4 sets or less.

Congratulations to Thomas for his first 10 classes!
Congratulations to Brooke & Perry for 35 years!!! 💐

CrossFit 20261005

FRAN

Upper Body Strength 20261005

CrossFit 20261005

(No Results Tracked)
WARM-UP:
200m walk
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters

WOD MOVEMENT REVIEW & WARM-UP:
Pull-up + Thruster

3 sets:
5 thrusters
– Build to a moderate load, but only as quality mechanics allow

BENCHMARK WOD 'FRAN': 21-15-9 reps for time
Rx:
STIMULUS 2:00-10:00
Thrusters (95/65)
Pull-ups

Rx2 75/55 and/or scaled pull-ups
Rx3 45/35, ring rows

MODIFICATIONS:
-Thrusters, modify weight so can complete the first 21 reps unbroken
-Pull-ups, if volume to high on kipping pull-ups, modify to 15-12-9 or 12-9-6

STIMULUS NOTES:
2:00-10:00
Thrusters in 1-2 sets
Pull-ups in 1-4 sets

STRETCHING:
2:00 banded lat stretch/side
2:00 foam roll quads
2:00 forearm stretch