2025-02-07

• Overview: This is the fifth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
• Sets should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 65-75% of your 1RM thruster.
• Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
• Take the barbell from the ground. Feel free to do a squat clean thruster for your first rep if you would like.
• Stimulus: Muscular Endurance
• Score: 3 Sets of Load

THRUSTERS

• Front Squats
• Push Press
• Sub Dumbbells or Kettlebells

0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Overhead Hold
10 Empty Barbell Strict Press
10 Empty Barbell Front Squat

1 Squat Clean Thruster + 5 Push Press at 20%
1 Squat Clean Thruster + 3 Push Press at 40%
2 Thrusters at 50%

Build to Starting Weight

• Overview: Fran is an infamous and classic CrossFit couplet. Meant to be completed at a fast and furious pace, these two opposing push and pull movements make a spicy combination and keep power output high. Choose the correct loading and modifications to achieve this and not get slowed up anywhere. Aim for no more than 1 break per set to preserve the stimulus.
• Jumping pull-ups are the best variation for pull-ups, as they keep you moving and the heart rate high.
• Target Score: 3-8 Minutes
• Stimulus: Anaerobic Capacity [RPE 9]
• Score: Total time. If capped, add 1s for every incomplete rep.

• Prioritize the intended stimulus of the workout today by choosing modifications and reps that let you push hard and stay uncomfortable but moving for the duration.
• Working at a controlled pace and choosing a quick break during barbell sets may better allow you to work through bigger sets on the pull-ups. Smooth = fast! Smooth and fast = faster!

THRUSTERS

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Wallballs
• Front Squats
• 42-30-18 Air Squats

PULL-UPS

• Reduce Reps (Ex: 15-12-9, 12-9-6)
• Jumping Pull-ups
• Banded Pull-ups
• 12-9-6 Reps Strict Pull-ups
• Ring Rows
• Alternating Dumbbell Plank Rows (Renegade Row)

At a Hard Effort Pace:
7 Thrusters
7 Pull-ups
3 Thrusters
3 Pull-ups