Crossfit Dublin – Fran Development

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Workout of the day:

“Fran” – Team Training in groups of 4 complete

Part 1: Playing With Thrusters (10 Minute Time Limit)

Each team starts with 1 Empty Bar. Each member takes a turn completing one rep of a Thruster. Then add 5kg to bar. Repeat the cycle of reps (1 each person). Continue adding 5kg per round. If someone drops out / Fails, then keep going until final person fails. Score is highest load lifted.

Part 2: Playing With Pull Ups (10 Minute Time Limit)

Each team takes turn performing unbroken pull ups in ladder sequence. Each person does 1, then each person does 2, then 3, then 4 …. all the way through 10 minutes. Some may drop along the way. Score is highest set of unbroken pull ups.

Part 3: Team Fran with row (Teams of 4)

Work 5 Sets. Groups of 4 people in rotation. Person 1 starts at Thrusters. Once done, they move to Pull Ups, and person 2 starts Thrusters. Etc.

30 Sec. Max Rep Thrusters 42.5/30
30 Sec. Max Rep Pull Ups
30 Sec. Max Effort row
30 Sec. REST

60 Sec. PLANK HOLD

30 Sec. REST

Score Total Reps per Round.

Guidelines:
Rx – Elite Score = 75-90+ Reps Each of Thrusters & Pull Ups
Rx – Great Effort Score = 45 + Reps of Each
Rx – Good Try Score = <50 Reps of Each

Flexibility and Injury
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