By jeremyjones

diablo crossfit chin over bar holds

Synchronized pull ups are not required for Fran (but highly encouraged if you are next to a partner that is pushing you)!

Mobility: Hip Mobility.

Skill Practice Warm Up: Handstand and/or handstand push up practice. Work on depth before reps. You should be able to perform 2-3 strict reps down to two abmats before you start trying to learn how to kip!

Workout: Back squat or box squat

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)

Superset: None! (Do some extra mobility –shoulders or ankles- if you’d like). We’ll be finishing the squats a bit earlier today so that we have time for…

Metabolic Conditioning Workout: “Dumbbell Fran” – For time (10min time cap)

21 – 15 – 9

Dumbbell thruster (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

Kipping pull up (Advanced*: full reps, Intermediate: 12-9-6, Novice: 12-9-6 ring row)

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

Scaling Guide: 3 – 8 minutes. The time cap is only in case you vastly underestimate this workout. This is a HARD CUTOFF (not flexible).

Coaching Tips: This counts as traditional “Fran” scaled up if you can do the ‘Rx’ weights. Break up the first round of 21/21 more often than you think you need to. The first round 21/21 is almost half of the reps! If you have a target time in mind, plan on finishing the 21s just under half of that time.

Use lots of leg drive on the thrusters, and keep your chest up. Be sure to finish with the dumbbells over the shoulders/spine (not out in front). Be careful of ripping your hands on the pull ups! Small sets from the beginning on will ensure that you don’t damage your hands.

Log your results online by clicking here.

Compare To: 2013 – 12 – 26

Article: Iceland Annie (2 time winner of the CrossFit Games) is in Vogue Magazine!


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