Sunday February 6th
22.02.06
TIME PRIORITY PARTNER FRAN
INTENDED STIMULUS & GOALS
Complete 40+ reps of thrusters and 40+ reps of pull-ups in 1st part
Loading and pull-up variations should allow athletes to move at a sprint pace.
It’s OK to use lighter loading than an athlete would in regular “Fran”
Work in manageable sets, only semblance of rest is while partner works.
Work only happens while partner is on the bar or in the front rack.
RX
For reps:
3:00 thrusters (95/65 lb)
3:00 pull-ups
2:00 thrusters
2:00 pull-ups
1:00 thrusters
1:00 pull-ups
– While Partner 1 works on the thrusters, Partner 2 hangs from the pull-up bar. While Partner 1 is working on the pull-ups, Partner 2 is holding the bar in the front-rack positions.
– One partner must always be holding (hang or front-rack hold) while one partner is chipping away at reps. Partners can switch as much as they need to.
LEVEL 2
For reps:
3:00 thrusters (75/55 lb)
3:00 pull-ups
2:00 thrusters
2:00 pull-ups
1:00 thrusters
1:00 pull-ups
– While Partner 1 works on the thrusters, Partner 2 hangs from the pull-up bar. While Partner 1 is working on the pull-ups, Partner 2 is holding the bar in the front-rack positions.
– One partner must always be holding (hang or front-rack hold) while one partner is chipping away at reps. Partners can switch as much as they need to.
LEVEL 1
For reps:
3:00 thrusters (55/35 lb)
3:00 ring rows
2:00 thrusters
2:00 ring rows
1:00 thrusters
1:00 ring rows
– While Partner 1 works on the thrusters, Partner 2 does heavy KB Hold (53/44 lb x 2) . While Partner 1 is working on the ring rows, Partner 2 is holding the bar in the front-rack positions.
– One partner must always be holding (hang or KB hold) while one partner is chipping away at reps. Partners can switch as much as they need to.
SKILL WORK
Post-workout:
4 sets for reps:
:20 push-ups
– Rest :10
:20 alternating single-leg V-ups
– Rest :10
STRETCHING
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
WHITE BOARD BRIEF
Target reps | 45+ thrusters and 45+ pull-ups
Today’s workout is a play on a classic CrossFit staple: Fran. Fran is like the “What do you bench?” of the CrossFit world. So, if you have completed Fran before, your time and scaling options would be great data to have prior to today’s workout.
If you have completed an Rx’d Fran in 6:00 or less, you should perform today’s workout as Rx’d. If you have completed a scaled option of Fran in 6:00 or less, consider using the same scaling options today. If you have a recorded Fran time of over 6:00, either scaled or Rx’d, consider scaling today’s workout with the intent to move faster and perform more reps.
The weight on the thrusters should be light. Athletes should be able to perform at least 10 unbroken reps. Remember your partner will be hanging on the bar so plan your sets accordingly.
For the pull-ups, athletes should choose options that allow for more moving and less looking at the pull-up bar. Short breaks are fine, but get back up on the bar quickly. We will discuss scaling options throughout the warm-up. Remember your partner will be holding a bar in the front rack so plan your sets accordingly.
One partner must always be holding (hang or front-rack hold) while one partner is chipping away at reps. Partners can switch as much as they need to but work must be done as equally as possible.
