Fran
For all the new Sweat Shop members who are unfamiliar with Fran, she is probably the most popular CrossFit benchmark workout. You could go to any CrossFit gym across the country, or world, and they all know that Fran is a short, but super intense workout that consists of 21 thrusters, 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, 9 pullups. Prescribed weight for the thrusters, for those that are capable, is 95lbs. for men, 65lbs. for females. Good times are 5-7 minutes, really good times are 3-4 minutes, elite times are sub 3 minutes.
Doing “Fran” chest to bar (C2B) for the first time at the 2008 CrossFit Games added almost 2 minutes to my previous best chin-over-bar Fran time. Since the Games in 2008, I do all (almost all) of my workouts C2B only. I choose this option mainly because unlike chin “over” bar, c2B is definitive, if you feel your clavicle make contact with the pullup bar, the rep counts, if you don’t, it does not count.
Check out this video of Kevin Montoya doing a legit c2B Fran, in under 3 minutes. Even better than his performance is the guy that enters the frame during his workout and lazily rolls around on a physioball for a bit, then performs some crunches, all the while Kevin goes all out on a grueling 3 minute workout.
Watch video here ( Windows / Mac )
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Monday’s WOD:
“Fran”
21-15-9
Thrusters
Pullups
