Daily training
2024-02-19
Mindset
Cherish The Challenge
"Fran"8 min
21-15-9:
Thrusters 95 / 65 lb
Pull-ups
Time Cap: 8 Minutes
Stimulus
- Overview: Fran is an infamous and classic CrossFit style couplet. Meant to be completed at a fast and furious pace, these two opposing push and pull movements make a spicy combination. The true challenge today is to choose the correct movements and modifications to achieve this and not get slowed up anywhere along the way.
- Thrusters: 1-2 sets.
- Pull-ups: 1-2 sets.
- Score: Total time to complete work.
Strategy
- Athletes should prioritize the intended stimulus of the workout today by choosing modifications and reps that let them push hard and stay uncomfortable but moving for the duration.
- Choosing to hang on to the barbell while moving at a sustainable pace may help athletes to maintain bigger sets on the pull-up bar. Think smooth = fast!
Substitutions
THRUSTERS
- Reduce Loading
- Sub Dumbbells
- Front Squats
- 42-30-18 Air Squats
PULL-UPS
- Reduce Reps (Ex. 15-12-9, 12-9-6)
- Banded
- 12-9-6 Reps Strict Pull-ups
- Ring Rows
- Alternating Dumbbell Plank Rows
Movement prep
At A Hard Effort Pace:
7 Thrusters
7 Pull-ups
* Trying to Spike Heart Rate