This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.
Warm-Up
Warm-Up
2 Rounds:
:60 easy cardio
10 Air Squats
10 Band Pull-Aparts
5 Scap Pull-Ups
5 Inchworms
Then, with an empty bar:
5 Front Squats
5 Push Presses
5 Thrusters
Then build to your Fran weight in 3 or 4 sets of 3 Thrusters, and do 2 sets of 3 Pull-Ups at the level you will use.
On the thruster, keep your elbows high in the squat and stand up hard so your legs throw the bar overhead. On the pull-ups, find your rhythm now so the first set of the workout is not your first rep of the day.
▶ Watch before you lift —
▶ Watch before you lift —
Fran
MetCon
BENCHMARK
21-15-9 For Time (12 min cap)
Thrusters (95/65)
Pull-Ups
Fran is a test. Your time goes on the Fran board, next to everyone who has done it before.
Built for Life: this is your workout today too. Pick the thruster weight and pull-up option that keep you moving the whole time.
Stimulus: target 5 to 9 minutes. A short, all-out effort. Your lungs and legs will want to quit before your muscles do.
Strategy: thrusters in 2 or 3 sets on the 21 (11 and 10, or 8, 7 and 6), then 2 sets on the 15 and unbroken on the 9. Pull-ups in small sets from the start, like 7, 7 and 7, with short rests. Walk straight from the bar to the barbell and pick it up before you feel ready.
Scaling, Thrusters:
Rx Thrusters
75/55
65/45
45/35
DB Thrusters
Finished last Thursday's thrusters in under 8 minutes at 95/65? Go Rx. Otherwise use the weight you used last Thursday.
Scaling, Pull-Ups:
Rx Pull-Ups
Banded Pull-Ups
Jumping Pull-Ups
Ring Rows
Kipping and butterfly pull-ups count as Rx. Chin over the bar on every rep.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total time. If you hit the cap, log 12:00 and put your remaining reps in the notes. Tick Rx only if you used 95/65 and full pull-ups with no band.
Score · Time
Zone 2 Flush
Zone 2
After Fran, take 2 minutes to walk it off. Then:
10:00 easy on any machine, at a pace where you can hold a conversation.
Then 2 rounds:
10 Dead Bugs, 5 each side
:30 Side Plank each side
This brings your heart rate down and gets some easy aerobic time into the day. Nothing here should feel hard.
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: tick the box when you have done it.
Score · Tick it off
Scores from the gym
Members who chose to share their scores, first names only.
Fran
1Tom4:13Rx
Zone 2 Flush
No shared scores on this one yet.
Did this workout?
Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.