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CrossFit Ecstatic – CrossFit


Notes


Starting our day on the rings – testing our best set of Ring Muscle-Ups.

Next we’ll move to the Front Squat, building to a heavy complex. This will lead us into our conditioning for the day, which is a fast-moving triplet of CTB pull-ups, moderately heavy front squats, and bar-facing burpees.

Body Armor to finish.

Warm-up


ACTIVATION
2 Rounds, steadily building intensity:
15/12 Calorie Row + 10 Hollow Rocks
12/9 Calorie Row + 10 Superman Rocks
9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 15 Air Squats

Muscle-ups (1 are or for max reps)


Ring Muscle-Ups

If we are working towards our first ring muscle-ups, complete:

30 Banded Strict Ring Muscle-Ups -(http://youtu.be/jtmu_0qVZnk)

Not for time, but for quality. Choose a band tension that allows for ~7-10 unbroken repetitions.

Front Squat


On the 1:30 x 7 Sets:
1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 – 55% of 1RM Front Squat
Set #2 – 60%
Set #3 – 65%
Set #4 – 70%
Sets #5+6+7 – Build to a Heavy Complex

Conditioning


Specific Primer for “Satans Whiskers”:
2 Rounds, building intensity into the second round:

3 CTB Pull-Ups
3 Front Squats
3 Barbell-Facing Burpees
1 CTB Pull-Up
1 Front Squat
1 Barbell-Facing Burpee

The chance to move through the single repetitions at each station trains our transitions, which is indeed a significant factor in such a short workout. On the first round, complete with a loading that is beneath our workout load. On the second round, complete with your training weight. Following, rest 4:00, and begin.

Satan’s Whiskers (Time)


3 Rounds:
10 CTB Pull-Ups
10 Front Squats (165/110)
10 Barbell-Facing Burpees

A short, yet high intensity triplet as the heart of our conditioning today.
Stimulus wise, we are looking for a front squat loading that we are confident we could complete for 15+ repetitions unbroken, when fresh.

Looking at the workout as a whole, the burpees become the pacer. It can be helpful to start here, recognizing that breaks on the other two movements can be costly in terms of time. If we break on the front squat barbell one extra time than we needed to, we are likely setting ourselves back 15+ seconds, often more. Extra breaks on the pull-up bar are less time consuming, yet, they can add up very quickly as well, especially if we do not manage our repetitions well.

Our “pacing” speed on the burpees, said another way, is relative to how well we can move through the pull-ups and front squats. For the reasons above, we want to first place our effort in those two movements knowing the time that ticks away when we break them up excessively. And if to maintain consistent sets on rounds two and three requires us to pace the burpees quite a bit.. that’s going to be our best effort.

Naturally, if we are looking at completing the pull-ups and front squats unbroken for all three rounds, now the burpees have a different theme… here, it would be a question of how fast can we complete these repetitions, without costing us a break on the following pull-ups and front squats.

Body Armor


Optional/if time permits

Metcon (No Measure)


3 “Giant” Sets:
8 Sumo Deadlifts – (http://youtu.be/UQCMmfcqKL4)
8 Kneeling Unilateral Press, each side – (http://youtu.be/dSKkPqAq1ps)
25 Banded Good Mornings – (http://youtu.be/7S-WOwmPY8E)
50′ Single Overhead Carry, each side – (http://youtu.be/mWwC8N3ZegY)
Rest 2:00 between sets.

Athletes are free to build in loading across all three rounds, with the intentions being that each set is completed not only unbroken, but completed with excellent technique. As an example, the 50′ OH carry could be completed with a heavy load that we compensate to accomplish the distance. Let’s default to moving as heavy as we can, while with our best technique.

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CrossFit Ecstatic – CrossFit


Notes


Three parts today:
1. Handstand Pushup + Dumbbell Work… coupling gymnastics with a weighted lunge.
2. Conditioning. Reaching further into the time zone ranges.
3. Midline

Warm-up


ACTIVATION
3 Rounds, at low intensity:
1:00 Bike
25 Double-Unders
1:00 Row
50′ Walking Lunge (un loaded).

Metcon (Weight)


Handstand Pushup + DB Lunge

On the 2:00 x 5 Rounds:
40% of Max Kipping HSPU
50′ Front Rack Dumbbell Walking Lunge

At the start of each minute, athletes complete 40% of their best kipping handstand pushup set. This builds upon a workout last Wednesday, where we completed 30% per round. As an example, if one has 20 unbroken kipping handstand pushups as their best set, that would equate to completing 8 per round.

If we are not completing handstand pushups today, completing 10 dumbbell push presses (allowed to climb in load as the sets progress), can be a sound modification today.

Following, we have out 50 foot walking lunge. This is completed with two dumbbells, both in the front rack position. Aim is to build to a heavy set, over the course of the five rounds.

Final note on the lunges – barring any wrist limitations which can cause injury, for training value, let’s not rack the dumbbells onto the tops of the shoulders like we did during the Open last year. Although by far the most efficient, and what we will default to in a Open/competition workout… let’s train today. Hold them with elbows high, much like we would for a front rack barbell. Let’s make ourselves work for a better position throughout, versus allowing the weights to just rest there.
Record heaviest DB Lunge weight

Conditioning


Specific primer for “Fuller Circle”
1 Round:
12/8 Calorie Assault Bike
30 Double-Unders
300 Meter Row
30 Double-Unders
6/4 Calorie Assault Bike

A longer rehearsal round to fully prepare the body for the longer effort ahead. This stretched out practice round affords us the chance to settle into our pacing, so that when we start the workout, we are that much more prepared. Rest 4:00 after completion of this rehearsal round, and begin.

Fuller Circle (Time)


For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2,000 Meter Row
125 Double-Unders
50/35 Calorie Assault Bike

**If we do not have access to a bike today, we can run 800 meters on both ends, or complete 50 kettlebell swings (53/35).

Reaching longer today.
This is a built-up version of a previous workout completed, named “Full Circle”.
Two training goals:

One, to find our pacing. The goal on the bike and the row is to find that threshold pace we can hold throughout. Become comfortable with being uncomfortable. Dial in the breathing, and turn the mind off.

Two, double-unders. Training through large totals is a important skill to hone. This does not necessarily mean we are looking to push through large unbroken sets. That’s not the direct goal. All that matters is our time from A -> B. Much like Monday’s DT repetitions, it’s less about how big your sets are to, and more so you manage the rest periods. 50-50-25 and 40-30-30-25 just two thoughts to start with. There is no wrong approach here as it is based on the individual, with the key takeaway being to avoid movement failure, where we hit the wall and slow dramatically.

Midline

Metcon (AMRAP – Reps)


4 Rounds of a 2:00 Window:
15 GHD Sit-Ups
Time Remaining, Max DBall Hold (100/80)
No rest between rounds – 8:00 running clock.

Each second is scored as one “point” (Rep)

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CrossFit Ecstatic – CrossFit


Notes


“Racehorse”
January 7nd – March 25
10 Weeks

A racehorse is bred, trained and peaked for competition.
Each training day the racehorse undertakes has a purpose, leading to the race track.
What is unique to the racehorse, in both training and competition, are the blinders it wears.
Worn by racehorses to ensure they only look straight ahead, and are not distracted by their peripherals, it keeps focus on all that is important: their best performance.

If there is ever a time of the year to put on the blinders, it is now.
Specific 2019 Open training starts here.

During this cycle, our primary focus will be dialing in movements we know we will be tested on. Through study the past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives. And when it does arrive, we arrive with it. Whatever challenge or tasks are thrown our way, we’ll be ready. We’ve honed our mental toughness year round for a very specific purpose – so that we can adapt and overcome to always find our very best.

Every Thursday evening, upon the announcement, the CompTrain team will be sitting down overnight to build a strategy video and thorough write-up strategy so that our team can give their full effort on Friday. Saturday becomes our practice and preparation day, debriefing Friday and planning for Monday through detailed analysis.

Leaving no stone unturned, we’re placing the blinders on. We’re ready for our race.

Warm-up


ACTIVATION
Rotating Stations Every 2:00, for 8:00 (1 Round):
Station 1 – 30/21 Calorie Row
Station 2 – Mobility Station (see below)
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 5 Wall Squats + 7 Strict Pull-Ups + 10 Barbell OHS

Mobility Station
Complete all three movements below inside the 2:00 mobility window per round:
3 Russian Baby Makers
3 Slow Walkouts
3 Spidermans per side

Strength

Snatch


On the Minute x 10:
1 Snatch Deadlift
1 Floating Squat Snatch*

Minute 1 – 60% of 1RM Snatch
Minute 2 – 63%
Minute 3 – 66%
Minute 4 – 69%
Minute 5 – 72%
Minutes 6-10 (5 Lifts) – Build to a Heavy for the Day.

Floating Squat Snatch
After deadlifting the bar to full extension, we’ll lower the bar as close to the ground before performing a full squat snatch, while, we do not touch the ground.

It is worth specifically writing that this is not a stiff-legged return towards the ground… as we are lowering the bar, and make our way past the knees, do indeed bend as if we are setting up for a full squat snatch from the floor. Again however, without actually allowing the bar to touch the ground. What this results in is the bar making it’s way to just about mid shin level.

Conditioning


Specific Primer for “DT”
At about 50% of working load:
2 Rounds, resting as needed between (full recovery):
8 Deadlifts, 6 Hang Power Cleans, 4 Push Jerks

At about 75% of working load, the same but at slightly lower volume:
2 Rounds, resting as needed between (full recovery):
6 Deadlifts, 4 Hang Power Cleans, 2 Push Jerks

Build to working weight for the day, with a final rehearsal:
2 Rounds, resting as needed between (full recovery):
4 Deadlifts, 3 Hang Power Cleans, 2 Push Jerks

Rest about 3:00, and begin.

DT (Time)


5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Ensure that we are tailoring the load to the stimulus today: a weight that we can complete the whole first round unbroken with, without question, if we were to go for it. Strategy wise, not our recommended approach, but we want this load to be slightly heavier than our moderate load. Let’s make this metabolic today.

In “DT”, there are few places we want to first identify as where to break on the barbell.
1. After 11 deadlifts, take our break here. Change from the mixed grip to the hook grip, and upon the next (and 12th) deadlift, we set ourselves up well for the hang power cleans.
2. Wise to plan to break the hang power cleans after the 8th repetition. That way after our next hang power clean (the 9th), we again set ourselves up well for the next movement, the push jerks.

Athletes are notorious for coming out very aggressively on “DT”, and finding out grip strength or pulling capacity slowly towards the end. A thought process heading into the workout is to focus on the hang power cleans, and a breakup strategy. As you read this, visualize a repetition scheme that you feel confident holding for all five rounds. As if you had to hold to a single repetition scheme, and had to commit to it with no deviations. Whether that is 4-4-1, 3-3-2-1, 8-1, or any mix in between… you’re right. Because there is no wrong answer here. Each athlete will be different, but the common ground we will share on this thought process is consistent sets on these cleans.

Strategy


Quick strategy notes…
1. Mix grip on the deadlifts. After 11 reps, drop the bar and change to a hook grip for the hang power cleans.
2. Consistent sets on the hang power cleans in the first few rounds. Just because we can go unbroken on the first round doesn’t mean we should. Rounds 4 and 5 are the separaters, not the first.
3. Take a good breather before the set of push jerks and aim for unbroken if we can. Cleaning the bar back up a second time can add a considerable amount of time to each round. 3-3 is not the wrong approach, but we must be diligent on controlling that rest period.

Stamina Builder

Metcon (Time)


1-2-3-4-5-6-7-8-9-10:
Barbell-Facing Burpees
Toes to Bar

In “Racehorse”, we will consistently see what we will refer to as “Stamina Builders”. Specifically designed to build moderate to upper limit capabilities in common movement patterns, we’ll refine combinations as we draw closer to the Open.

Low Five

CrossFit Ecstatic – CrossFit


Metcon

Metcon (3 Rounds for reps)


AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees

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CrossFit Ecstatic – CrossFit


Notes


Deload Week.

Just two parts today.
1. Coupling gymnastics with front squats, building to a moderate set of 3 repetitions.
2. Conditioning to follow, in the form of five intervals.

Warm-up


ACTIVATION
Not for Time:
2:00 Bike
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches

2:00 Row
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold

Metcon (Weight)


Ring Muscle-Up + Front Squat

On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats

Athlete’s choice to take front squats from the rack, or from the floor.

Inside of today’s training, we are taking our estimated max ring muscle-ups and completing 25% of so at the start of each 2:00 window. If an athlete has 10 unbroken ring muscle-ups for example, said athlete would complete 3 (rounding up) at the start of each round, followed by front squats.

Round 1+2 – 7 Front Squats
Round 3+4 – 5 Front Squats
Round 5+6 – 3 Front Squats

Throughout the 12:00 piece, our aim is to build steadily in loading throughout.

If we are not completing full ring muscle-ups today, this is a great opportunity to complete 7 repetitions of the banded ring muscle-up, Let’s choose band tension that challenges us, all the while we pay due diligence towards holding as best of technique as possible. For a video demonstration of the banded strict ring muscle-up, click (http://youtu.be/jtmu_0qVZnk)
Record final Front Squat Weight

Conditioning


Primer for “Bees Knees”
2 Rounds, resting 1:00 between:
7 Wallballs
7 Kettlebell Swings
:20s Assault Bike

With the first round being at 75% intensity, let’s bring the second round to workout intensity.

Following, rest 3:00, and begin.

Bees Knees (5 Rounds for reps)


5 Rounds:
1:00 – Wallballs (20/14)
1:00 – Kettlebell Swings (53/35)
1:00 – Assault Bike
1:00 – Rest

Females throw to a 9′ Target.
Stimulus wise, we are looking for loadings that we feel confident we could hang onto for the entire minute, or at most, take a single break with.

Despite the loadings on the manageable side, and even despite the minute of rest between rounds, we want to place the emphasis on pacing. On being able to control our heart rate through the entire 20 minute effort, through consistency across the rounds..

In the absence of a bike, complete on the rower for calories.

Enter all five round totals to wodify.
On our deload week, it’s less about the score, and more about the well we can feel and manage our intensity levels throughout this duration

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CrossFit Ecstatic – CrossFit


Notes


Deload week.

Three parts today.

The first two are focused on the power clean. First, we’ll start with some technique work, with “pausing” power clean repetitions. This will lead us into an “EMOM” of handstand pushups and power cleans.

Conditioning is our main effort of the day – an AMRAP 20, combining rowing, double-unders, and a CrossFit.com complex of power cleans, pushups, and air squats.

Warm-up


ACTIVATION
2 Rounds, steadily building intensity:
15/12 Calorie Row + 10 Hollow Rocks
12/9 Calorie Row + 10 Superman Rocks
9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 10-20s Handstand Hold

Clean Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotations
5 Back Squats + 5 Hang Muscle Cleans
5 Stiff-Legged Deadlifts + 5 Front Squats
3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans

Strength

Power Clean


5 Sets:
1 x 3-Pause Power Clean – (http://youtu.be/MYHSqxmn3sA)
1 Power Clean

Set #1 – 50% of 1RM Power Clean
Set #2 – 55% of 1RM Power Clean
Sets #3+4+5 – 60% of 1RM Power Clean

In the 3-Pause Power Clean, we have three separate positions we are pausing in.
Pause #1 – Knee-Level
Pause #2 – Mid-Thigh (Jumping Position)
Pause #3 – Quarter Squat (Receiving Position)

Purpose of the pausing power clean prior to the “full speed” repetition is to confirm these crucial positions.

At knee-level, we are looking for a rigid midline with our lats engaged. Squeezing the armpits down, our lats will keep the bar close as it continues to rise. Lastly, at this position, we are looking for vertical shins.

At the jumping position, roughly at mid-thigh, we are looking for a slight bend in the knee, with our shoulders just over the bar. We are not stacking our shoulders on our hips here – we want to stay over the bar so that we can utilize our posterior chain to it’s full potential.

Lastly, in the catch position, we are looking for a sound quarter squat position with the weight even distributed throughout the heel, with all 10 toes glued to the ground.

Metcon (Weight)


Power Clean + Handstand Pushup

On the Minute x 6 Rounds:
30% of Max Kipping Handstand Pushups
3-3-2-2-1-1: Power Cleans

Rounds #1+2 are completed with 3 Power Cleans.
Rounds #3+4 are with 2, with Rounds #4+5 with 1.
Throughout, it is our aim to build to moderate loads, but not full max effort sets.

It is also worth noting that this can be a fair amount of work inside of the minute, with transitions being quick between. This is purposeful, and will force us to keep loading on the moderate side today as we practice moving heavier loads under light fatigue.

If we are not completing handstand pushups today, today would be a great day to build our strict strength in a handstand hold, completing between 10-15 seconds per round at the start of each minute. This will become challenging, very quickly, so modifying this number to an appropriate amount that we are confident we could find for all six rounds.
Record last PC Weight

Conditioning


Specific Primer for “Air Walker”:
2 Rounds, at a conversational pace:
10/7 Calorie Row
15 Double-Unders
1 Round of “The Chief”

Moving consecutively through these two rounds will break a light sweat for us, and should. Feeling the transitions out of the movements will benefit our pacing when we enter the full workout. After resting as needed, complete one final round, now with the AMRAP 20 target pace in mind:

1 Round:
10/7 Calorie Row
10 Double-Unders
2 Power Cleans + 4 Pushups + 6 Air Squats

Following, rest 3:00, and begin.

Air Walker (AMRAP – Rounds and Reps)


AMRAP 20:
25/18 Calorie Row
50 Double-Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

In “Air Walker”, we have an excellent chance to hone in on our pacing efforts.

With the rounds reaching into the longer side (~4-6 minutes), as well as there being a total of 7 transitions per round, it will be challenging to use the clock to check in on our pacing during. Instead, we need to operate by feel today.

An analogy we’ve used in the past is that we are running a 5K race. And although we may never know what our exact pacing is during the race, we are able to gauge by feel very well. We recognize, with the larger picture in mind, that if we start to wind heavily early on in the race… we need to slow down and gather ourselves. And we find a pace that is sustainable. Definitely not “slow and comfortable”, but rather the opposite. We find the fastest pace we could run, without ever having to slow down. And if we can do that (our threshold pace), we finish the race with our best time.

We want to move into today’s workout with that same mindset. Not knowing how long each round will take, and given how there will be many, many transitions to move through, it will be less about “how many reps” and more about “how fast”.

Stimulus wise, we are looking for a barbell that we are very confident we could complete unbroken (3 reps) throughout the entire workout. Another way to look at it is that we are aiming for a load we could complete for 21+ unbroken repetitions, when fresh.

0001009

CrossFit Ecstatic – CrossFit


Notes


Happy New Years!!

Recognizing that most gyms will be closed in observation of the holiday, we will be scheduling a rest day here. The extra day of rest during this week’s deload is only of benefit to us. We’ll come back that much more prepared, mentally and physically, for our next training cycle – “Racehorse”.

Enjoy the day with friends and family, and we’ll see you tomorrow!

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CrossFit Ecstatic – CrossFit


Notes


Deload week.

With Christmas last week, and New Years tomorrow, we have purposefully planned our deload week here. After very strong weeks leading up to this point, the body and mind will only benefit from the time away from the gym this week. We will sustain training throughout the week, but at roughly 50% of our usual volume. This will allow us to bring intensity to the pieces we have, yielding a potent stimulus all while we facilitate recovery.

Despite looking at a full rest day tomorrow (New Years), our aim is to keep our overall volume on the lower side today. With that, we can bring intensity to our single conditioning piece today – “Fran”.

Now “Fran” is a workout where the stimulus can be quite different between a 2:30 effort, and a 4:30 effort. With that said, athletes have an option today – to take on “Fran” as Rx, or to complete a scaled up version of the effort… named “Frantastic”.

**If we have have over a 2:30 “Fran” time – let’s complete “Fran” as Rx today.
**If we have under a 2:30 “Fran” time – let’s complete “Frantastic” today.

Warm-up


ACTIVATION
Rotating Stations Every 2:00, for 8:00 (1 Round):
Station 1 – 30/21 Calorie Row
Station 2 – Mobility Station (see below)
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

Mobility Station
Complete all three movements below inside the 2:00 mobility window per round:
3 Russian Baby Makers
3 Slow Walkouts
3 Spidermans per side

Strength

Back Squat (5×2 Pausing Back Squat)


5 Sets of 2 Repetitions
8-Second Pause in the Bottom

Set #1 – 50% of 1RM Back Squat
Set #2 – 53%
Set #3 – 56%
Set #4 – 59%
Set #5 – 62%

This is indeed a longer pause in the bottom of each squat repetition. Rest as needed between sets, aiming to keep it to 2:00 or less. All repetitions are taken from the rack.

Conditioning


Specific Primer for “Fran”
3 Rounds, with a focus on transitions between movements. Rest as needed between rounds.

Round 1:
5 Thrusters (lighter load than what we’re using today)
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters (lighter load than what we’re using today)
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Slightly less volume, now focusing on speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Ups

Rest 4:00, and begin.

Specific Primer for “Frantastic”
2 Rounds, feeling through the transitions of the entire piece. Rest as needed between rounds.

3 Thrusters + 1-2 Ring Muscle-Ups
3 Thrusters + 3 CTB Pull-Ups
3 Thrusters + 3 Pull-Ups

Rest 4:00 upon completion of the second round, and begin.

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups

Strategy


The quintessential workout of CrossFit.

As mentioned in the Training Day Overview, “Fran” is a highly potent workout. With that said, if we are beneath the 2:30 mark, the stimulus of such a workout varies dramatically from the stimulus of a 4:30 “Fran”. They look and feel dramatically different.

If we have under a 2:30 “Fran” time, let’s complete the second option today – “Frantastic”, which aims to put us more into that near 4:00 range.

If we have over a 2:30 “Fran”, we recommend completing this as Rx today. And inside that, we have a very specific look and feel we are after:

Everyone needs to get the 21 thrusters unbroken.

If the weight is heavy enough so that we need to break up the first set of 21 thrusters, we likely will be missing our desired stimulus. In “Fran”, we are looking for a aggressive charge from the onset. This is truly what we are after. And if our strategy for our specific approach involves a planned break on these opening 21 thrusters, our strong recommendation would be to actually reduce the load until it’s at a point where your strategy changes – and you would go after 21 unbroken.

Pull-Ups will naturally vary quite a bit between athletes, where it is worth writing that these can absolutely be modified as well. Suggestions such as 15-12-9, or 12-9-6 both fit very well, which can allow us to push our intensity… the true aim of “Fran”.

Frantastic (Time)


21 Thrusters + 9 Ring Muscle-Ups
15 Thrusters + 15 CTB Pull-Ups
9 Thrusters + 21 Pull-Ups
Rx – 115/80

If we have under a 2:30 “Fran” time, “Frantastic” aims to push us towards the ~4:00 mark… where “Fran” yields an incredible stimulus.

Weight wise here, we are looking for a thruster loading that we are very, very confident we could complete 21+ repetitions with.

On the “pull-ups”, we have three movements. As the repetition scheme climbs (from 9, to 15, to 21), the difficulty of the movement decreases. This is so that we can continue to push the intensity as we move deeper into the workout.

Although completing this entire piece unbroken is very impressive, we also want to play through the options in our minds to plan breaks. To purposefully put a break on a set before we need one, which can very well allow us to cycle far faster and more efficiently (in comparison to hanging on to squeeze out highly taxing reps).

A planned break(s) also allows us to cut down on transitions between stations. As you can imagine, there are points where one could lose 10+ seconds in a transition. Visualize an athlete chalking up after an unbroken set of Ring MU, slowly returning back to the barbell for the 15’s… while losing 15 seconds in the process until the bar actually is brought to the front rack.

Same piece applies for the 15 CTB pull-ups… although impressive to go unbroken here, if we need to rest 10+ seconds before jumping up to complete it, and then another 10+ seconds after to recover before picking up the thruster barbell for the final round, we likely want to consider a single break in the center of those 15 reps.

Recovery


15:00 Continuous Effort

Pace adjusts:
Minutes 1+2 – Recovery Pace
Minute 3 – Moderate Pace
Repeating this cycle for 5 times will bring us to the 15:00 total. Not for score.

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1