Wednesday, March 13th
Performance Warm-up
3 easy rounds of:
5 strict pull ups
10 push ups
10 calories on bike
Strength
Bench press
4 sets of 10 hard reps
Rest for 3 minutes
For the first of those minutes do easy wall presses
Performance Notes
Fran is one of the most well known CrossFit workouts, and it can make you breathe fire. Keep your reps clean, keep your shoulders active during the pull ups, and make it hurt!
Performance
“Fran” 21-15-9 of:
Thrusters @95/65
Pull-ups (stick to strict pull ups if you have trouble controlling yourself on the way down)
Rest exactly 4 minutes, then:
200 double unders for time.
Scaled Performance
“Fran” 21-15-9 of:
Thrusters @75/45
Pull-ups with a band or ring rows
Rest exactly 4 minutes, then:
600 single unders for time.
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Fitness Notes
Fran is one of the most well known CrossFit workouts, and it can make you breathe fire. Keep your reps clean, work hard, and make it hurt!
Fitness Warm-up
3 easy rounds of:
15 burpees
10 air squats
10 broad jumps
Fitness (bodyweight)
“Fran” 21-15-9 of:
Thrusters with a band OR burpees
Bent over banded pulls OR V ups
Rest exactly 4 minutes, then:
50 box/chair step ups to 24/20 inches
Scaled Fitness
“Fran” 21-15-9 of:
Thrusters with a band OR burpees
Bent over banded pulls OR sit ups
Rest exactly 4 minutes, then:
50 box/chair step ups to 20/16 inches
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Kettlebell/Dumbbell
“KB Fran” 21-15-9 of:
KB/DB thrusters @95/65 (equal reps on each arm)
Bent over KB rows on right arm
Bent over KB rows on left arm
*The rows will be double the reps, but not the thrusters
Rest exactly 4 minutes, then:
200 double unders for time.