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)