CrossFit Friendly Fran
Highlights from Our September 21 Friendly Fran Class CrossFit Workout 3 Rounds For Time: • 21 Thrusters • 21 Chest-to-bar Pull-Ups 85 lb.♀ / 115 lb. ♂ See Todays Workout at: www.sandandsteelfitness.com/wod Scaling: Reduce reps and/or loading to try to finish within 12 minutes. Consider using a load on the thruster that allows athletes to complete the first round unbroken or with 1-2 very short rest breaks. The first round of 21 thrusters should not exceed 90 seconds. Consider reducing the reps on the chest-to-bar pull-ups for athletes who will require more than 90 seconds or who cannot complete the first round in 3 sets or less with very short rest breaks. For those who cannot currently perform consistent chest to-bar pull-ups, consider scaling to any pull-up variation that preserves the chest-to-bar range of motion. To preserve the intensity of this workout, the jumping chest-to-bar pull-up is a great option. For those who have difficulty performing a vertical pulling motion safely, consider a chest-to-ring row with the feet in a position that allows for at least 1O+ reps to be completed consecutively. The following are two potential workout modifications: Intermediate 3 rounds: 21 thrusters (95 lb./65 lb.) 12 chest-to-bar pull-ups Beginner 3 rounds: 15 thrusters, light 15 jumping chest-to-bar pull-ups
Highlights from Our September 21 Friendly Fran Class CrossFit Workout 3 Rounds For Time: • 21 Thrusters • 21 Chest-to-bar Pull-Ups 85 lb.♀ / 115 lb. ♂ See Todays Workout at: www.sandandsteelfitness.com/wod Scaling: Reduce reps and/or loading to try to finish within 12 minutes. Consider using a load on the thruster that allows athletes to complete the first round unbroken or with 1-2 very short rest breaks. The first round of 21 thrusters should not exceed 90 seconds. Consider reducing the reps on the chest-to-bar pull-ups for athletes who will require more than 90 seconds or who cannot complete the first round in 3 sets or less with very short rest breaks. For those who cannot currently perform consistent chest to-bar pull-ups, consider scaling to any pull-up variation that preserves the chest-to-bar range of motion. To preserve the intensity of this workout, the jumping chest-to-bar pull-up is a great option. For those who have difficulty performing a vertical pulling motion safely, consider a chest-to-ring row with the feet in a position that allows for at least 1O+ reps to be completed consecutively. The following are two potential workout modifications: Intermediate 3 rounds: 21 thrusters (95 lb./65 lb.) 12 chest-to-bar pull-ups Beginner 3 rounds: 15 thrusters, light 15 jumping chest-to-bar pull-ups