Kai helping his Daddy Droe up after a particularly tough workout (like Fran).
Mobility: Fran mobility. Wrists, hips and shoulders.
Skill Practice Warm Up: Fran strategy and how to judge. Two ‘heats’ will be used for today’s workout and everyone will have a judge and be judged!
Workout: “Fran” – For time.
21 – 15 – 9
Barbell Thruster (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 45lbs)
Kipping or butterfly pull up (Scale down to band pull ups or ring rows if needed)
Scaling Guide: 3 – 8 minutes. If your last Fran was under 4 minutes Rx last time, scale up to using dumbbells or a heavier thruster.
*Women’s “As Prescribed” weights and reps (Rx)
Log your results online by clicking here.
Compare To: 2012 – 12 – 22
Article: Great article on why everyone should do the CrossFit Open!
Great article JJ. I hope EVERYONE joins the open. The vast majority of us won’t ‘win’ anything but the experience we gain from competing. It’s a whole new ballgame when you are being judged and the energy around you has been cranked up 10X. If you enjoy doing Crossfit then you will LOVE the open! And I can’t think of a better place to put yourself ‘out there’ than DCF. You are amongst friends
Why must we be judged on something we’ve never done before?