Warmup:

200M jog

10 Med Ball Squats

10 Over & Backs

10 Med Ball Press

10 Scap Pull Ups

10 Med Ball Thrusters

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

 

Barbell warmup – With an empty bar and hands in clean grip, perform 5 reps of: RDLs, (with bar on back) Back Squats, Elbow Rotations, (bring bar to front) Front Squats, Push Press, Thrusters

 

S/S/S:

EMOM for 8 Min:

Odd Min – 5 Thrusters (build in weight)

 

Even Min – 3 Kip Swings + 3 Kipping Pull Ups

 

Video courtesy of CrossFit HQ.

Our transition week will see us tackle some not-as-normally-used movements , but also visit a CrossFit benchmark (some would call THE benchmark), “Fran”, so to prep us for the WOD, take this EMOM to do two things. On the Thruster side of things, make the goal to go heavier in these sets of 5 than you plan on using in the WOD.  It will get the legs and torso ready for the pounding they are about to take.  Secondly, the Kip Swing to Kipping pull up complex will prep the back/arms/shoulders for the pull up load as well as get your body comfortable with the movement.

 

WOD:

“Fran”

21-15-9:

Thrusters (95/65)

Pull Ups

 

Time cap: 10 Min

Video courtesy of WOD Prep.For those newer to CrossFit, if there was an equivalent to hearing “how much you bench?” in a Globo gym, it’s “what’s your Fran time?” in CrossFit circles.  This benchmark is meant to wreck the body (in a good way) and push your limits. For some good pointers, check out the above video.

 

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Couch Stretch – 1 Min per side