CrossFit Southie did Fran for the first time 3 weeks after our opening. Fran is the most infamous CrossFit benchmark workout. For many of you this will be your first attempt, and for some of you it is an opportunity to gage the improvement in your fitness level since you started 3 months ago. Everyone remembers their first Fran. Bring a notebook to record your Fran time.
“First exposure to this workout reveals Fran’s 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 thruster’s position as the most draining of all exercises and the pull-up’s reputation for winnowing athlete pools, there may be little surprise in Fran’s 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 movements–the squat, push press, and pull-up.”
(Glassman 2005)
Skill
L-sit
Squat Therapy
WOD
21-15-9
Thrusters (95/65)
Pull-ups
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