1. EMOM x 14 GOAT work
– Pick two movements alternating them every minute.
2. Mobility work/recovery
**Oh man.. this is *the* day you’ve been waiting for, wrapping up the week with *the* CrossFit girl WOD.
Here’s the plan – get in a good, long warm up. Short workouts like this need a more focused warm up than, say.. Monday’s long chipper. We want to make sure that you’re primed and ready to go balls-to-the-wall at the onset of 3-2-1-GO!
If you’ve never done “Fran” or are new to CrossFit, the reps scheme is as follows..
21 Pull ups
15 Pull ups
9 Pull ups
That’s it. Easy peasy, right? Nooooot exactly. If you read up a bit I did say ‘balls-to-the-wall’, so this is a pretty intense workout. No matter how you scale it, you should be working hard and moving as fast as possible. If you need to scale the pull ups to ring rows, that’s fine, but still make them challenging yet doable. You shouldn’t finish and ask ‘that’s it?’, but instead feel like you ran 400m all out in a room with a furnace blasting and you’re grabbing at your chest trying to get rid of a nagging cough.
And that is also why we’re giving you the option afterwards to work on movement weaknesses (aka ‘GOATS’) or mobility weaknesses. The GOAT work is very low intensity as you should really feel like not doing much after “Fran”. Handstand holds? Cool. High box jumps? Awesome. Double unders? Have at it. Heavy deadlifts? Not a great choice. Hollow holds? Better choice.
As always, work with your coach(es) to help decide what’s best for you. I’m old and err on the side of recovery since it takes me sometimes twice as long as you whipper snappers to feel normal again.