Friday, March 23, 2012

Friday, That's not Fran!

This workout is somewhat like the classic "Fran" workout created by Coach Glassman, the co-founder of CrossFit. However, Fran normally only takes about 6 minutes versus this 7 minute beast.

Here are the similarities:
-Fran has Thrusters
-Fran has Pullups

Here are the differences:
-This workout has 100lb thrusters vs. 96lbs
-This workout has Chest to Bar Pullups versus normal Chin above bar pullups
-Also, this workout has the potential of going way beyond the 45 rep mark
-If an athlete gets beyond the round with 15 reps, they are going beyond the Fran boundaries!

So here it is:

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65 3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

     This is a timed workout.
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For beginners: go lighter on the Thrusters and do only chin above bar pullups using the box or band

10 TGU
20 flutter kicks
20 scissor kicks

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