Strength
Glute Bridge
3xME @ 50% 1 RM Squat
Workout
“Fran”
21-15-9
Thrusters 95/65
Pullups
*12 min time cap*
^Compare to 7/27/17, 10/20/16, 2/5/16, 8/11/15 (with DBs), 12/21/14.. and a few more
**Bringing back the glute bridges from Friday. Ohh yeahh, awkward eye contact. Increasing the weight this week – going up to 60% next week spoiler alert – but still maintain that good ROM.
Following this up with Fran, one of the most popular CrossFit girl benchmark WODs. As you can see we have completed it 5 times (actually 7) before at Old City. Everyone should have completed Fran at least once – scaled or Rx. Yes, there is a timecap on it for good reason – we want to keep the stimulus the same (or as close to it) for everyone. This is a sprint, and if it takes someone 4 minutes and someone else 24 minutes, what was supposed to be an anaerobic, black-lung-cough inducing workout is a aerobic workout. Even if you are using a PVC pipe and ring rows, you go balls to the wall on this workout. If you ever want to try it Rx even if it takes you 12-24+ minutes, by all means, come to an open gym and knock your socks off. But for today, we want you to do what you can – scaling if necessary – to get it under 12 minutes.