CROSSFIT AFK
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog

AFK Blog

Fitness at the keyboard

220206

2/6/2022

0 Comments

 

Workout of the day

Time-Priority Fran
Complete as many reps as possible of:
60-seconds of thrusters
60-seconds of pull-ups
45-seconds of thrusters
45-seconds of pull-ups
30-seconds of thrusters
30-seconds of pull-ups

W: 65lb
M: 95lb

This couplet combines the classic thruster/pull-up complementary theme. What one exercise is missing, the other makes up for it. This version of Fran sets the clock at under 5-minutes. Newer athletes who have not completed Fran should reduce the load of the thruster and pick a pull-up variation that allows them to keep moving with very little rest. Intermediate and advanced athletes can base their performance off their previous Fran time. 

Workout at home

Complete as many reps as possible of:
60-seconds of back pack thrusters
60-seconds of sit-ups
45-seconds of back pack thrusters
45-seconds of sit-ups
30-seconds of back pack thrusters
30-seconds of sit-ups

This version of the workout substitutes sit-ups for pull-ups for athletes that do not have access pull-up bar. The sit-up will still challenge the mid-line through flexion and extension similar to a kip for pull-ups during conditioning workouts, without stepping into the demands of the thrusters.

Post scores and scales to comments.
0 Comments



Leave a Reply.

    AFK Blog

    Our blog will update daily with different workouts and other content regarding nutrition and fitness. 

    Warm-ups

    Archives

    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021

    Categories

    All
    Fitness
    Nutrition
    Workout Of The Day

CrossFit Journal: The Performance-Based Lifestyle Resource

Away from the keyboard. Onto health. 

Meet the coaches
Frequently Asked Questions
No Sweat Intro
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog