If you are a seasoned CrossFitter, you probably know your Fran time by heart. Even if you've never done CrossFit before, there's a good chance that you've heard someone talk about "Fran."
Fran is one of the most popular (and often hated...) CrossFit classic workout. It is a short, high intensity workout involving pull ups and thrusters in a descending rep scheme. Today's workout is a twist on Fran, called SFran.
We're trading a 95# barbell for two dumbbells and we're turning those pull ups into STRICT pull ups. A typical Fran time is between 3-5 minutes, but with the change in movements for this version, you should be looking to finish this workout in 8-12 minutes. But, you still are going to want to push the pace on this one.
Let's talk modifications! You should try to pick a DB weight that will allow you to do the round of 21 thrusters in no more than 2 sets (think 11/10, 15/6). For the Pull Ups, the magic number is 10. If you can do 10 or more strict pull ups when you're fresh, try to stick with the workout as written. Less than 10? We can trade out the pull ups for rows with a barbell, DBs, or an odd-object. And you can also give the inverted table rows we used last week too.
The videos linked below will help you understand how the workout should look and feel, but if you have any questions, don't hesitate to reach out to us here, via e-mail (email@example.com), or through our social media pages (Instagram, Facebook, YouTube).
Need help figuring out a movement? Check out our Movement Demo to see every movement demonstrated for you including possible modifications.
One workout not enough? We've got a strength piece today too! We call these pieces Body Armor and they are a great way to add a little strength piece to each day's workout. Check out today's Body Armor Brief to see what we've got planned!