Fran is the most infamous CrossFit benchmark workout. For many of you this will be your first attempt…get excited! Everyone remembers their first Fran. Bring a notebook to record your Fran time. Good luck ๐ Can’t wait to fill in the top scores!
“First exposure to this workout reveals Franโs penchant for throwing a beating. Repeated exposures, where the goal is improved time, demonstrate a ferocity that speaks to the painful cost of elite fitness. Considering the thrusterโs position as the most draining of all exercises and the pull-upโs reputation for winnowing athlete pools, there may be little surprise in Franโs effects.
Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three super-functional core movementsโthe squat, push press, and pull-up.”
(Glassman 2005)
Skill
Double Unders
WOD
FRAN!!
21-15-9
Thrusters (95/65)
Pull-ups
**Scale weight appropriately and use bands for assistance if needed**