CrossFit Turbocharged – CrossFit
Warm-up
10 Push ups
10 Scap Pull ups
10 kips on bar (open and close shoulders)
10 Front Squats w/ barbell
10 Push Press with barbell
10 Thrusters with barbell
Bench Press
5-5-3-3 as heavy as possible followed by 2×8 Incline Bench Press (incline @ 80% of standard bench press weight)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
“Fran” (rx+ option of Fran or “Heavy Fran”)
21-15-9 of…
Thrusters (95/65) (rx+Heavy Fran 135/115)
Pull Ups (rx+ Heavy Fran 45/30 weighted pull ups…dumbbell between legs)
Today we come back to Fran, “The mother of all benchmark WOD’s”. Or, seemingly so. If you want to know where a Crossfitter’s fitness level, often times the first question asked is “What is your Fran time”. You cannot generalize their over-all fitness level or how effective they are with each energy system, but there is something about a Fran time that often proves to give a good guesstimate where someone is at.
Aside from all of that, it happens to be my favorite benchmark WOD. A perfect, short, explosive, push-pull 21-15-9 WOD. Be sure to check your old Fran time if you have one and set a goal for today.