Thruster
3 Sets:
8 Thrusters
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets
"Fran" [BENCHMARK]
21-15-9:
Thrusters (95/65)
Pull-ups
Time Cap: 10 Minutes
REPEAT FROM 2/19/24
KG | (43/29)
AGE GROUP
13-15 & 55+ | Same as class
Same as class
In part 1, This is the fifth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. In part 2, Fran is an infamous and classic CrossFit couplet. Meant to be completed at a fast and furious pace, these two opposing push and pull movements make a spicy combination and keep power output high. Choose the correct loading and modifications to achieve this and not get slowed up anywhere. Aim for no more than 1 break per set to preserve the stimulus.
Score: Time
Target Score: 2-8 Minutes
Stimulus: Anaerobic Capacity [RPE 9]
Thruster: Aim for 2 sets or less.
Pull Up: If we are scaling these, Jumping pull-ups are the best variation for pull-ups, as they keep you moving and the heart rate high.
"Explode Through Your Hips"
Common Fault: Lack of power during the transition to the press.
Correction: Focus on generating force from the hips to propel the bar overhead.
Prioritize the intended stimulus of the workout today by choosing modifications and reps that let you push hard and stay uncomfortable but moving for the duration.
Working at a controlled pace and choosing a quick break during barbell sets may better allow you to work through bigger sets on the pull-ups. Smooth = fast! Smooth and fast = faster!
THRUSTERS
Reduce Loading/Reps
Sub Dumbbells (35/25)s
Wallballs
Front Squats
42-30-18 Air Squats
PULL-UPS
Reduce Reps (Ex: 15-12-9, 12-9-6)
Jumping Pull-ups
Banded Pull-ups
12-9-6 Reps Strict Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)
If you need rig space, or do not have enough barbells, you can try running two heats and have athletes count for one another.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-24 minutes)
Pull ups | tell, show, do, check
Thruster Prep
(24 - 36 minutes)
(36 - 42 minutes)
Practice Round
Break
Workout adjustments if needed
(42 - 52 minutes)
Look For
Post Workout Clean Up & Chat (52-60)
Upper Body Accessory
[PART A]
3 Sets:
10 Alternating Dumbbell Strict Presses
* Opposite Arm In Overhead Position
* 20 Reps Total (10 Each Side)
[PART B]
3 Sets:
10 Alternating Dumbbell Bent Over Rows
* Opposite Arm Pulled Into Chest
* 20 Reps Total (10 Each Side)
MINDSET
Buddha
"The thought manifests as the word. The word manifests as the deed. The deed develops into habit. And the habit hardens into character."
Your thoughts ultimately shape your character; be mindful of them, as they set the course for your actions and habits.
