FRAN
21-15-9 repetitions for time of:
Thrusters (95/65 lbs, 43/30kg)
Pull-ups
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” are designed to challenge various aspects of your fitness and provide a clear measure of progress. One of the most iconic and intense among these workouts is “Fran,” a combination of thrusters and pull-ups that tests your strength, speed, and endurance.
The Workout
The “Fran” workout consists of:
- 21-15-9 repetitions for time of:
- Thrusters (95 lbs for men, 65 lbs for women)
- Pull-ups
Equipment
To complete the “Fran” workout, you’ll need the following equipment:
- Barbell
- Weight Plates (95 lbs for men, 65 lbs for women, or scaled as needed)
- Collars to secure the weight plates on the barbell
- Pull-up Bar
- Grips
- Chalk (optional, for grip)
See our Equipment subside for more tools, tips and inspiration!
Movements:
The “Fran” workout includes two fundamental CrossFit movements:
- Thrusters: A full-body movement that combines a front squat and an overhead press.
- Pull-ups: A bodyweight exercise targeting the upper body, primarily the back and biceps.
Preparation
Proper preparation is essential to ensure you perform “Fran” safely and effectively. Follow this comprehensive warm-up routine:
General Warm-Up (10-15 minutes)
Start with a general warm-up to get your blood flowing and muscles ready:
- Light Cardio (5 minutes)
- Choose an activity such as rowing, jogging, or jumping rope to elevate your heart rate.
- Dynamic Stretches (5-10 minutes)
- Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on areas that will be heavily utilized during the workout, such as the shoulders, hips, and legs.
- Foam Rolling (optional, 5 minutes)
- Spend a few minutes rolling out major muscle groups, particularly the shoulders, lats, and legs, to help reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Fran”:
Thruster Preparation
Mobility Drills
- Spend 2-3 minutes on Ankle and Hip Mobility exercises, such as deep squats and ankle stretches. This will help you achieve the proper squat depth and maintain balance during the thrusters.
- Do Shoulder Dislocates with a resistance band or PVC pipe for 2-3 minutes to increase shoulder mobility and prepare your shoulders for the overhead press.
Skill Drills
- Perform 3 sets of 5 Front Squats with an empty barbell to work on stability and positioning. Focus on maintaining an upright torso and active shoulders.
- Follow with 3 sets of 5 Push Presses to practice the overhead portion of the thruster. This drill helps improve your pressing mechanics and shoulder stability.
Technique Work
- Do 2-3 sets of Thrusters with a light weight, gradually increasing to your working load. This drill allows you to focus on the transition from the squat to the press.
Pull-Up Preparation
Shoulder Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate your upper back muscles.
- Follow with 2 sets of 10 Hollow Holds to engage your core and improve body control.
Progressions
- Practice 2-3 sets of Banded Pull-ups or Jumping Pull-ups if you’re still working on achieving strict pull-ups. These exercises help build the necessary strength and technique.
- Do 2-3 sets of Kipping Pull-ups if you’re comfortable with the kipping motion. This drill helps develop the coordination required for the full movement.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
Thruster Rehearsal
- Perform 1-2 sets of 5-7 thrusters with your working weight or slightly lighter to ensure your technique is solid and you’re prepared for the workout.
Pull-Up Rehearsal
- Do 1-2 sets of 5-7 pull-ups or a scaled variation to ensure you’re comfortable with the movement and ready for the workout.
Conclusion:
The “Fran” workout is a true test of CrossFit prowess, combining the explosive power of thrusters with the upper body strength required for pull-ups. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember to scale the movements as needed, always prioritize form and safety, and most importantly, enjoy the process of pushing your limits and celebrating your progress. Happy training!
