Jog 30’ and back x 4

Spider-Man Lunge 30’

Crab walk 30’

Duck Walk 30’

Straight-leg bear crawl 30’

10 Squat2Stands

10 Twisting Push Ups

On rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups, 5 Kipping Pull Ups

Barbell warm up: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean.  Put bar down, shake out arms, then perform 2 sets of 5 of Floor Press


Floor Press


Increase weight ea set

Video courtesy of CrossFit HQ. Third go-around of Floor Press the cycle.  Sets are back to 5 but reps drop to 3, so aim to go heavier per round this week than you did on the 5X5 and 3X5 weeks.  Things to remember:  5 points of contact with the floor: Feet (2), hips, shoulder blades, and head.  And maintain tension on the bar throughout.  Relaxing at the bottom will actually put your elbows in a bad spot.  And SLOWLY lower the bar down each rep.  Don’t slam your elbows to the ground.


“Fractured Fran”

5 Rounds for Time:

9 Thrusters (95/65)

9 Pull-Ups

This is a variant of “Fran.” Although the two variants have the same weight and number of reps (the work is identical), each has a different rep scheme.  See if you are able to beat your regular “Fran” time with this one.

Scaling Options:

Bar weight -> 75/55 -> -> as needed

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Cool Down:

Doorway Stretch – 1 Min per side


Kneeling Lat Stretch – 1 Min per side

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