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Friendly Fran

P6 CrossFit – CrossFit

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Warm-up

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2-3 sets

1:30 Cardio (Set 1: easy, Set 2: moderate, Set 3: moderate/fast)

7 Lateral Step Up (each side)

7 wall angels

7 Dumbbell thrusters (each side) (moderate weight)

7 Kip to Swing

4. Workout Prep

1 Set: (at workout pace)

5-3

Thrusters (at workout weight)

Chest to bar pull ups

Friendly Fran (Time)

15:00-25:00

3 Rounds For Time:

• 21 Thrusters

• 21 Chest-to-bar Pull-Ups

W 85 lb. M 115 lb.

SCALING

3 rounds

21 Thrusters (75/55)

21 Pull Ups

OR

3 rounds

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

The SCALING aim is to use appropriate loading and a number of reps that are challenging, but you can finish near the target time.

TARGET SCORE

Target Time: sub 6 minutes

Time Cap each set: 10 minutes

STIMULUS

Another Fran is here! This is going to hurt! The heart rate is going to stay elevated throughout with both of these movements. We want to push the pace and stay just under redlining as long as we can.

WORKOUT STRATEGY & FLOW

Thrusters: Be smart out of the gate. Ideally, we want 1-2 sets throughout depending on your thruster ability. Stay smooth and focus more on steady reps with good breathing over trying to make each thruster rep faster

Chest to bar pull ups: Our heart rate is going to get very elevated here! Be intentional with a big kip and manage your heart rate and intensity. We are okay with 2-3 sets if the breaks are short and you can make up time with quicker transitions.

Snatch (1×1)

3 Rounds

1 Squat Snatches (70-80%)

1 Squat Snatches (80-90%)

1 Squat Snatches (90%+)

– rest 2-3 minutes between sets –

How to approach the lifts

The percentages are weight ranges to work in, Weights are heavy so make sure to go by feel

Record each last set of 1 as your score for load

Each Round is 3 Snatches each set for a total of 9 Snatches

Snatches are completed in singles with 8-12 seconds rest between each rep.

The rest between the Set of 1 will be slightly longer for the time it takes to change weights out

Add weight each round if necessary but don’t work till failure.

Make sure each weight feels good and looks good before adding

Example Sets

Set 1:

1 Squat Snatch 195#

1 Squat Snatch 220#

1 Squat Snatch 240#

-rest 2-3 minutes-

Set 2:

1 Squat Snatch 210#

1 Squat Snatch 230#

1 Squat Snatch 250#

-rest 2-3 minutes-

Set 3:

1 Squat Snatch 220#

1 Squat Snatch 240#

1 Squat Snatch 260#

Based off of a 275# Snatch

Box Squat (10×3)

3 Box Squats x10 (70-80%)

How to approach this Lift

Box Height should be set at parallel relative to where you squat.

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you sit back on the box drive up with a tall torso.

Stay within the weight ranges (70-80% of Max) Sets can stay the same weight or add to

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