A little practice

Nick | 02/21/2016 | 3

Fran is known across the CrossFit community as a workout that’s sure to get your heart rate up, your lungs burning and leave you sore and wondering what hit you.  It’s short and fast, and we’re encouraged in several ways to move move move during the 2-10 minutes it might take.  In the rush of it all, it’s very easy to lose a few key performance points that will smooth out and eventually speed up the whole experience.

Keeping the bar in our front rack as long as we can in a thruster greatly reduces the amount of energy it takes to move the bar, allowing the legs to drive the movement more and saving our shoulders and arms a bit for other things (like pull ups).  So we’ll be working on that today in our strength – connecting our thrusters together effectively.  This will help us two fold on Fran – we’ll get some practice in before the clock starts and the thrusters in the WOD will feel much lighter after going heavy first.

STR:

Thruster

triples (string reps together)

WOD:

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups