CrossFit - Fri, Oct 24

Warm-up

EMOM 8:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats

1 set:
30 jumping jacks
5 kip swings
5 kip swings + press down
5 pull-ups
5 front squats
5 push presses
5 thrusters

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Stimulus & Goals

• 10:00 or less; potentially 3:00 or less for advanced athletes.
• Light-to-moderate thrusters; 1-3 sets per round.
• Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
• Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
• CAP benchmark last tested in 250324.

Strategy

• If you completed Fran recently or struggle to get motivated for this effort, consider some slight modifications like performing chest-to-bar pull-ups and/or thrusters with dumbbells or an odd object like an axle bar or sandbag. These are all great ways to keep this workout interesting and stay motivated.
• If you are completing Fran as written, consider where you can make up time. Is it your setup? Is it reducing transition time? Go unbroken on the thrusters or pull-ups or both? Is it staying tighter in your pull-up technique? Consider where you can improve and set a plan accordingly.

STRENGTH

5 sets:
5 bench presses
5 weighted dips

Notes

• Increase loading across as many sets as possible.
• Perform dips on rings or straight bars.
• Rest 2-3 minutes between sets.
• Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.