Strength WOD:
3/3/3/3
Thruster
* Not a 3RM, build to 4 progressively heavy sets
Conditioning WOD:
“Fran”
Three rounds, 21, 15, 9 reps of the each of the following for time:
Thruster (95#/65#)
Pull-ups
Results
View this photo
View this photo
“Fran” is a sprint. This notorious benchmark WOD has been done more than any CrossFit workout out there. On beyondthewhiteboard.com there are over 40k results posted (over 8k more results than 2nd place “Helen”). This deceiving workout is intended to be scaled correctly to where the athlete is resting minimally and transition times are meant to be as short as possible. Many will “game” or strategize this workout of only 90 reps more than any other. “What’s your Fran time?” used to be pretty commonly asked among CF’ers. It actually is worse on you physically and mentally as you go faster and can leave most lying on their backs or suffering the “Fran cough” for hours afterward.
Today we had a 10 minute time cap. This cap was meant to force you to scale correctly. This workout ideally is done faster than 10 minutes and should range from 5-8 minutes. Faster than that is even better. It is not the same workout if you are standing around either doing singles on the barbell or pull-up cage. By placing this cap it meant you had to judge both your thruster weight and your pull-ups to what you could reasonably expect to keep moving the entire workout. For those who hit the cap, look back on what caused you the most time in the CrossFit “rest position” and next time adjust for it.
Why grip strength is important in fitness: “Get A Grip” – The Box Magazine
Read and prepare: What to Expect From the 2013 Open and Beyond