140806 Wed – Michelle and Fran

By Ben Wise

Michelle Hunter 2nd Place Master

Michelle from Alamo on the podium after competing this weekend at the LaLanne Summer Throw Down.

Mobility: Hip Mobility.

Skill Practice Warm Up: None.

Workout: Front Squat

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 reps “Strong Effort,” adjusting load each set)

Single Arm Kneeling Dumbbell Strict Press

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 reps “Strong Effort,” adjusting load each set)

Metabolic Conditioning Workout: “Fran”- For time.

21 – 15 – 9

Barbell thrusters (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 43lbs)

Kipping Pull ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 8 minutes. 10 minute cut off.

Coaching Tips: Unless you plan on doing the whole thing unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time moving “between” exercises. Rest in the middle of exercises (not when walking between barbells and pull up bars).

Scale-up option: Try one of the other versions of “Frantasy Land” from the affilate crossfit games competition. Team Workouts select team tab, and look for workout.

Log your results online by clicking here.

Compare To: 2013 – 08 – 16

Frantasy Land with Rich Froning and James Hobart

Click here to view the embedded video.


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