wodify-daily
“Fran”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Air Squats

Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)

Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Air Squats

Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

MOBILITY

Wrist Stretch (Fingertips Forward): 30 Seconds

[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

Squat Hold: 1 Minute

[Video](https://www.youtube.com/watch?v=GSAp77tVH9k)

Child’s Pose (Hands on Foam Roller): 1 Minute

[Video](https://www.youtube.com/watch?v=QDlMqGeKFNw)

Wrist Stretch (Fingertips Away): 30 Seconds

[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

Lesson of the day

PULL-UPS

Hips Then Arms

Core to extremity movement means that we create most of the power with the bigger muscles before passing off the smaller ones. This concept is super important in today’s workout based on the intensity and combination of movements. Think about using the arms as little as possible. On both of these movements, the arms are simply there to finish the movement. On the kipping pull-up, athletes will kick with the feet – pop the hips aggressively towards the bar – and finish by pulling with the arms. Approaching this movement as 90% lower body and 10% upper body is how we maximize efficiency and hold on for larger sets.

Breathe

A huge part of staying composed in any workout, but especially a tough workout like this one, is keeping a rhythm to the breath. If you control your breath, you can can better control your movement and your mind. We’ll specifically focus on breathing out during this workout. Conscious breathing isn’t typically something thought about during the pull-up, but the best place to breathe out is during the weightless moment. Push the air as you float towards the bar after popping the hips. We’ll practice hearing the breath out loud during movement prep.

THRUSTERS

Hips Then Arms

The way we stay efficient on the thruster is by launching the bar off the shoulder with the lower body. One movement we’ll practice here is the “dip + drive”. The goal of this drill is to practice using the hips, not the arms, elevate the bar off the shoulders. This is something that will transfer over nicely to the thruster. Being patient is important. The bar doesn’t leave the shoulders until the lower body tells it to. ***See More on this in the Daily Video***

Breathe

The best place to breathe on the thruster is after launching the bar overhead. Once the lower body extends and makes the bar “weightless”, athletes can hear their own exhale as they push the air out.

WOD and strategy

Fran (Time)

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

* “Fran” is arguably the most well known CrossFit workout of all time

* A simple, yet effective combination of thrusters and pull-ups that comes up once a year on CompTrain Class

* To complete the workout as written, we recommend having at least 21 pull-ups and thrusters unbroken when fresh

* For athletes who aren’t quite there, we can reduce the reps or weight, or choose from the list of pull-up variations in “Teaching”

* Some common volume adjustments are to change the rep scheme to 15-12-9 or 12-9-6

* The shorter and more intense a workout is, the longer time we’ll spend preparing for the workout

* We’ll bring athletes through a good warmup, prolonged mobility session, and complete multiple practice rounds.

STRATEGY

THRUSTERS & PULL-UPS

ROUND OF 21

* **1 Set:** 21

* **2 Sets:** 12-9

* **3 Sets:** 7-7-7 or 8-7-6

* **4 Sets:** 6-5-5-5

* **5 Sets:** 5-4-4-4-4

ROUND OF 15

* **1 Set:** 15

* **2 Sets:** 10-5 or 8-7

* **3 Sets:** 5-5-5 or 6-5-4

* **4 Sets:** 4-4-4-3

* **5 Sets:** 3-3-3-3-3

ROUND OF 9

* **1 Set:** 9

* **2 Sets:** 5-4

* **3 Sets:** 3-3-3 or 4-3-2

WOD and strategy

“AFTER PARTY”

Handstand Walk Practice

15 Minute Recovery Bike

On the 3-6-9-12:

1 Minute of Handstand Walk Practice

Yoga/Mobility

Foam Roll – 1 Min Each

Lats

Upper Back

Lower Back

Glutes

Quads

Triceps

Biceps

Calves

Shins

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