Jul 30, 2014

Thursday 14.07.31

Main WOD "Fractured Fran"
21-15-9*

- Thrusters 95/65#
- Pull Ups

*2min Rest Between each Round

Strength : Deadlift Test
1x Rep Max

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630,0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: The workout “Fran” is used in CrossFit as one of the benchmark workouts for athletes. It is 21-15-9 of Thrusters & Burpees without breaks.  Watch Rich Fronning knock this out in 2:45.  This short series of moves, intended to be performed as a sprint, does not allow for much strategy.  Most of us mere mortals cannot go unbroken and therefore the athlete needs to develop a rep scheme.  HOWEVER, by executing a "Fractured Fran", the athlete can determine physical limitations and develop mental strategies to reduce the overall time.  So we will execute a "Fractured Fran" described below:
  • Round of 21. Max effort. Go as hard as you can to find out your redline or go unbroken. String your thrusters together minimizing the breaks.  Try butterfly or kipping pull ups to reduce cycle time.  Complete the round and rest exactly 2 minutes.
  • Round of 15. After 2 minutes of rest, try and achieve your previous redline or go unbroken. String your thrusters together minimizing the breaks.  Try butterfly or kipping pull ups to reduce cycle time. Complete the round and rest exactly 2 minutes.
  • Round of 9. After 2 minutes of rest, try and achieve your previous redline or go unbroken. String your thrusters together minimizing the breaks.  Try butterfly or kipping pull ups to reduce cycle time. Complete the round and rest exactly 2 minutes.  Finished!
Scoring:  Subtract 4 minutes from your overall time and now you have your ideal "Fran" time.

Scaling: Reduce the weight of the Thruster to 65/45#.  Break up the Thruster into a Front Squat & Push Press/Jerk.  Substitute banded or jumping pull ups depending on skill level. 

Strength: Time to check our progress over the last month with a test!  We have worked deadlifts once a week for the last 4 weeks focusing on the 6 points of performance, taking slack out of the system prior to lift, and grip. Today we will put it all together and set a new PR! Read about the importance of the deadlift from Gregg Glassman here.

3 comments:

ROBERT KINNEY said...

3:23 Rx... I'm coming for you Fronning

Dan R. said...

3:04 Rx....I'm coming for you foam roller

Jimmy Chen said...

2:57 @ 75#.

Laughed at the foam roller comment.