CrossFit WOD: Fran
Hopping aboard the CrossFit bandwagon? Gauge your performance with this staple WOD.
When you start hearing “What’s your Fran time?” more than you hear “What’s your bench?”, it'll be clear you’ve wandered far from Kansas and the yellow-bricked road and into the Wonderful World of CrossFit. You'll then start wondering, “Who the hell is Fran and why does she have a time?”
WHO IS FRAN:
Fran, as written, is a couplet of barbell thrusters (a front squat/push-press combo) and pull-ups.
WHAT A FRAN LOOKS LIKE:
Three rounds, 21-15-9 reps of 95-pound barbell thrusters and pull-ups, all done for time.
HOW TO COMPLETE A FRAN:
Perform 21 thrusters followed by 21 pull-ups, 15 thrusters followed by 15 pull-ups, and 9 thrusters followed by 9 pull-ups. As fast as humanly possible.
WHY YOU SHOULD COMPLETE A FRAN:
Fran is CrossFit’s 100m sprint. It's a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a budding CrossFitter, your Fran time may be well around the 12-minute mark. As you stick with the CrossFit-style programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101?
GIVE FRAN A SHOT:
> 21 Barbell Thrusters
> 21 Pull-ups
> 15 Barbell Thrusters
> 15 Pull-ups
> 9 Barbell Thrusters
> 9 Pull-Ups
Complete 3 rounds. Record your time.