Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Weightlifting

Thruster (take 10-15 min to work up to a heavy double)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
“Fran” is arguably the most well known CrossFit workout of all time. A simple, yet effective combination of movements. The weight on the barbell should be something that athletes could absolutely hold onto the first set of 21 repetitions unbroken if they wanted to. Strategy may decide otherwise for many athletes, but the capability should be there. If unable to complete more that 15 unbroken pull-ups, reducing the reps or using a pull-up variation will allow athletes to get the “sprint” stimulus of this workout. The preferred variation today is a jumping pull-up as it is the most metabolically demanding

Scaling Options:

Lower the bar weight

jumping pullups

EXTRA CREDIT

I for one will likely be curled up in the fetal position after I finish Fran wondering why the hell I do this…. But, if you can recover and want more, go ahead and tackle this extra credit WOD.

Assault Bike Intervals (10 Work/20 Rest) (Calories)

10 Seconds Work

20 Seconds Rest

8 Intervals (4:00 Minutes)