METHODOLOGY
Level 1 Training Guide | CrossFit
Running a CrossFit Class, continued
LESSON PLAN: FRAN WORKOUT Fran 21-15-9 reps of: 95-lb. thrusters Pull-ups Score: total time INTENDED STIMULUS This workout is classic benchmark that allows coaches and athletes to assess progress. Fran, a couplet of gymnastics and weightlifting movements, is a relatively fast workout elite athletes finish in less than 2 minutes. The complementary movement patterns—lower-body push and upper-body pull—allow for relatively continuous movement. The greatest challenge is managing an extremely high heart rate. BREAKDOWN This workout is more a challenge of one’s cardiovascular response than strength. Athletes should not need to break these movements up more than three times in the set of 21, two times in the set of 15, and once in the set of 9. The suggested female Rx’d weight is 65 lb. for the thruster. The scaling options include: reduced load on the thruster, and/or reduced volume or load on the pull-ups. If an athlete’s last Fran was scaled and completed under 5 minutes, difficulty should be increased. Coaches should demonstrate each movement including movement standards. Coaches should explain the score is total time for workout completion. Coaches should ask if any athletes are injured. Athletes should attempt to complete the workout in less than 10 minutes. The approximate estimates of each component are: 30-90 seconds for each set of 21, 20-60 seconds for each set of 15, and 15-45 seconds for each set of 9.
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