A. Practice Round
## 1 Round
*With Lighter Barbell:*
6-4-2:
Thrusters
Pull-ups
## 1 Round
*With Workout Barbell:*
3-2-1:
Thrusters
Pull-upsScoring: Not Scored
B. Fran
21-15-9 Reps for Time:
– Barbell Thruster @ 95/65 lbs
– Pull-Up
* “Fran” is arguably the most well known CrossFit workout of all time
* A simple, yet effective combination of thrusters and pull-ups that comes up once a year on CompTrain Class
* To complete the workout as written, we recommend having at least 21 pull-ups and thrusters unbroken when fresh
* For athletes who aren't quite there, we can reduce the reps or weight, or choose from the list of pull-up variations in "Teaching"
* Some common volume adjustments are to change the rep scheme to 15-12-9 or 12-9-6
* The shorter and more intense a workout is, the longer time we'll spend preparing for the workout
* We'll bring athletes through a good warmup, prolonged mobility session, and complete multiple practice rounds
## DAILY VIDEO
[Click Here](https://youtu.be/_YtmyIr1QQk)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Air Squats
Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)
Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Air Squats
Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 20:00)
## Wrist Stretch (Fingertips Forward): 30 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Quads Foam Roll: 1 Minute Each Side
## Squat Hold: 1 Minute
[Video](https://www.youtube.com/watch?v=GSAp77tVH9k)
## Lats Foam Roll: 1 Minute Each Side
## Child’s Pose (Hands on Foam Roller): 1 Minute
[Video](https://www.youtube.com/watch?v=QDlMqGeKFNw)
## Wrist Stretch (Fingertips Away): 30 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
# TEACHING (20:00 – 30:00)
## PULL-UPS
### Hips Then Arms
Core to extremity movement means that we create most of the power with the bigger muscles before passing off the smaller ones. This concept is super important in today’s workout based on the intensity and combination of movements. Think about using the arms as little as possible. On both of these movements, the arms are simply there to finish the movement. On the kipping pull-up, athletes will kick with the feet – pop the hips aggressively towards the bar – and finish by pulling with the arms. Approaching this movement as 90% lower body and 10% upper body is how we maximize efficiency and hold on for larger sets.
### Breathe
A huge part of staying composed in any workout, but especially a tough workout like this one, is keeping a rhythm to the breath. If you control your breath, you can can better control your movement and your mind. We’ll specifically focus on breathing out during this workout. Conscious breathing isn’t typically something thought about during the pull-up, but the best place to breathe out is during the weightless moment. Push the air as you float towards the bar after popping the hips. We’ll practice hearing the breath out loud during movement prep.
Breathing can also help keep athletes on track between sets. It’s easy to lose sense of time when you’re resting. Counting your breaths prevents hyperventilating, but also controls how much time you actually spend resting. Have athletes try it out today. Instead of completing a set and resting for an unplanned amount of time, we can try out resting for a specific number of breaths. Somewhere between 5-10 big breaths is likely the sweet spot. We’ll also intentionally feel this out in movement prep.
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
10 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups (Hear the Breath)
3 Pull-ups + 6 Breaths + 3 Pull-ups
### Movement Subs
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
## THRUSTERS
### Hips Then Arms
The way we stay efficient on the thruster is by launching the bar off the shoulder with the lower body. One movement we’ll practice here is the “dip + drive”. The goal of this drill is to practice using the hips, not the arms, elevate the bar off the shoulders. This is something that will transfer over nicely to the thruster. Being patient is important. The bar doesn’t leave the shoulders until the lower body tells it to. ***See More on this in the Daily Video***
### Breathe
The best place to breathe on the thruster is after launching the bar overhead. Once the lower body extends and makes the bar “weightless”, athletes can hear their own exhale as they push the air out. We’ll also feel out the ‘breathing between set’ plan on the thrusters in movement prep. This is a valuable tool that can be used in every workout moving forward.
### Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
_
10 Dip + Drives
5 Push Press
_
5 Thrusters (Hear the Breath)
_
3 Thrusters + 6 Breaths + 3 Thrusters
*Build to Lighter Weight*
# PRACTICE ROUNDS (30:00 – 40:00)
## 1 Round
*With Lighter Barbell:*
6-4-2:
Thrusters
Pull-ups
## 1 Round
*With Workout Barbell:*
3-2-1:
Thrusters
Pull-ups
# STRATEGY + WOD (40:00 – 60:00)
## GENERAL
* Let’s open up the round of 21 by completing the same number of sets you see yourself holding on the round of 15
* The middle round of 15 tends to be the most difficult in “Fran”
* Approaching the opening set with the middle set in mind helps athletes crush the most challenging part of the workout
* **For Example:**
* If athletes see themselves going 3 sets on the barbell and pull-ups in the middle round of 15, it’s also best to go 3 sets in the opening round of 21
* Breaking because you planned it is always better than breaking because you’re forced to
* The planned breaks are a pre-determined choice, allow you to stay under control, and are usually pretty short
* The forced breaks happen in the moment, are mentally defeating, and are usually much longer than planned breaks
* The rounds of 21 and 15 cover the vast majority of the workout (72 of the 90 reps)
* When the set of 9 comes, finish strong with whatever gas is left in the tank
* Try to get to at least 5 reps and then see if you should take a quick break or hold on for the final 4
* See below for options on how to break-up each round
## THRUSTERS & PULL-UPS
### ROUND OF 21
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7 or 8-7-6
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
### ROUND OF 15
* **1 Set:** 15
* **2 Sets:** 10-5 or 8-7
* **3 Sets:** 5-5-5 or 6-5-4
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3-3-3-3-3
### ROUND OF 9
* **1 Set:** 9
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3 or 4-3-2