WOD – At the Gym
“Fran”
For time:
21-15-9
Thrusters (95lbs/65lbs)
Pull ups
Stimulus
Hard and fast 2:30- 6 minutes
The iconic CrossFit benchmark : Fran. Love it or hate it, we are going to get after it today. Unbroken is the name of the game. We should definitely have the capacity to perform 21 unbroken at the load we are using today for our thrusters. We don’t have to in the workout but need ability to if needed.Either way, this should be a very light weight relative to our ability and we shouldn’t need more than 3 sets each round to complete our reps in. Same guidelines go for our pull ups! The last time we performed this workout was Monday May 13, 2019. If we don’t remember what our time was or how we scaled, that’s ok. When in doubt go harder and go faster. If we are scaling correctly, we should be able to finish this in under 7 minutes…that’s our goal. Get it.
Modifications
1.Thrusters:
- Scale the load to something that we can go unbroken on for the duration of the workout
- If we have a single-arm injury, perform a dumbbell thruster with the good arm
- If we are unable to squat due to injury, perform push presses
- If we are unable to go overhead due to injury, perform front squats
- Pull ups
- If we have the capacity to perform 5 in a row: 15-12-9
- If we are the capacity to perform 2-4 in a row: 12-9-6
- If we are still working towards our capacity to perform a strict pull up, perform jumping pull ups or ring rows today following the same rep guidelines as above