Thursday September 2nd – Diamond Hill CrossFit
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Thursday September 2nd

1
Sep

Thursday September 2nd

“FRAN”

INTENDID STIMULUS

1.) Finish the workout in less than 10:00.
2.) Complete each set of thrusters in no more than 3 sets.
3.) Complete each set of pull-ups in no more than 3 sets.

RX

For Time:
21-15-9
Thrusters (95/65#)
Pull-ups

LEVEL 2

For Time:
21-15-9
Thrusters (75/45#)
Pull-ups/Jumping Pullups

LEVEL 1

For Time:
21-15-9
Thrusters (45/35#)
Jumping Pull-ups

SCALE

Thrusters = weight, DB’s, Pullups = Jumping Pullups, Reps (12-9-6)

SKILL WORK

Pre-Workout:
Build to a heavy thruster

Post-Workout: 
Heavy Double Strict Chin-up or Banded
 Athletes can use a DB, Med Ball, or a belt to add weight the pull-up

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target Time | Less than 10:00
• Today’s workout is a classic CrossFit benchmark. Fran is one of the original CrossFit workouts and has
become the “what’s your bench press” of the CrossFit community.
• While the fastest time is sub 2:00, most athletes should push to complete this workout between 3:00-7:00.
The longer an athlete can go unbroken on these movements, the faster time they will have. That being
said, athletes should choose a load for the thruster that allows them to perform at least 7-10 reps every
time they pick up the bar. On the pull-ups, athletes should choose an option that allows for at least 5-7
reps every time they jump up on the bar.
• Fran is a fast-paced workout that begs for more work and less rest. The goal is to not spend a bunch of
time looking at the barbell or looking up at the pull-up bar. Take a couple of breaths and get moving.
• Prior to starting the workout, we will spend a little time building up to a heavy thruster. This should be
heavier than what you plan on using in the workout. After the workout, we will spend time build up to a
heavy chin pull-up.

 

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