Fran Day.
The most well known bench mark workout in CrossFit. A couple different options.
“Friendly Fran” and regular Fran.
*If you don’t have a baseline time for regular Fran OR you want to beat your old time we would suggest trying regular Fran. It’s a good test of fitness.
*Friendly Fran will be time capped at 12 minutes. It’s a lot of volume meant to be done with intensity. It’s a more advanced version of “Fran”

Warm up-
2 rounds
10 Pass throughs
10 kip swings
10 Squats.
Then grab a barbell
2 rounds
5 Front squats
5 Push press
5 Thrusters FOCUSING on not pressing the bar until hips are at full extension
5 Pull ups (kipping jumping or butterfly

Workout options
“Fran”
21-15-9 Thrusters and pull ups 95/65
Pick a weight where you only have to break the 21 once or not at all. Pick a pull up option that allows you to do the same, 3 sets of 7 would be the most you would want to break that first round.
*this is an excellent workout to test your fitness and help set goals for yourself whether is for a faster times or not scaling pull ups

OR

Friendly Fran

3 Rounds for Time
21 Thrusters (115/85 lb)
21 Chest-to-Bar Pull-Ups

12 minute time cap. If its taking you longer than 2 minutes to complete any set of 21 consider scaling both movements back.

Accessory work

200 Doubles or 5 Mintues practice

3 sets of 7 sots press

3 sets of 10 each arm single arm strict db press

Tomorrow is Fran or Friendly Fran. time to start mentally preparing for that. Fran is sacred. Don’t miss tomorrow. Last games repeat wod this week.

Longer wod today. Max lift and cardio sprint yesterday, heavy clean complex Thursday.

Warm up
3 Rounds
Run 200
25 Jumping Jacks
10 Cossack Squats (5 each way)

Start with a wod
5 Rounds For time
20 Sit ups (it’s been awhile since just sit ups were programmed, do them don’t scale up)
20 Med balls over your shoulder (as heavy as possible)
20 Cals on bike or rower
100 M farmer carry

Accessory work
Accumulate 3 minutes in
-a regular plank hold
-left side plank hold
-right side plank hold

In the spirit of the CrossFit Games we will be hitting some of the same workouts that they are doing at the games this year. This is unique opportunity because usually “The Games” are held at huge event centers and uses some equipment that isn’t available to us.

This year the first part of the Games are being held in gyms just like ours. The top competitors are working out in their own gyms and videoing and submitting scores.

It will be fun to compare our times and weights to the pros. Scaling will be available for every wod. Except the row. 1000 meters is 1000 meters.

Todays workouts are events 2 and 4 in whatever order you want to do them in. Let’s fill the rowers and have 9 people go at the same time. Front squats you will have plenty of time to warm up and build up to your max.

Event 2
20 minutes to establish a 1 rep max front squat
*not interested in maxing out. No problem. Work on 5 sets of 5 at moderately heavy weight or 5 sets of 10 at lighter weight focusing on technique.

Event 4
1000m Row for time

sticking with the theme of dumbbell sunday….

Wod 1- 8 Minutes
800m run
With remaining time max reps of alternating HANG db snatches 70/50

Rest

wod 2-
10 Minutes amrap
5 Pull ups
10 push ups (on your 2 dbs)
15 double DB burpees

rest

wod 3

10 Minutes
25 doubles or 50 singles
10 single arm db hang clean and jerk (5 each side)
100m farmer carry 2 DBS.

8am endurance. Partner 10k (no partner version available)
You go, i go format. Switch off doing these intervals. Rest is while you are waiting for your partner to get back. Each will complete the following. Only 1 partner is running at a time.
Run 1 Mile Each (2 miles total)
Run 2 x 800m Each (2 miles total)
Run 4 x 400m each (2 miles total)
Run 1 x 200m each (to make up the .2 miles that makes this total 6.2 miles which is a true 10k)

8am and 9am

For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs

Rest 5 min

50 Row Calories
Handstand Walk, 50 ft (sub equal time in seconds handstand hold or 14,12,10,8,6 handstand push ups or db press)
40 Row Calories
Handstand Walk, 40 ft
30 Row Calories
Handstand Walk, 30 ft
20 Row Calories
Handstand Walk, 20 ft
10 Row Calories
Handstand Walk, 10 ft

Rest 5

21-15-9 reps, for time of:
Knees-to-elbow
Strict Ring Dip