The dreaded numbers: 21-15-9.

 

Fran is a classic CrossFit benchmark workout, and perhaps the most iconic of all the "girls." The combination of skilled bodyweight movement and weighted, full-body extension makes every athlete, from neophyte to Games contender, dig deep to perform their best.

 

What is Fran?

  • 21 thrusters (95lb for men, 65lb for women)
  • 21 pull ups
  • 15 thrusters
  • 15 pull ups
  • 9 thrusters
  • 9 pull ups

 

It's quick. It's tough. And it's all about pacing. It's a workout that will test your mental capacity as much as your physical work capacity, and it is the standard by which all other CrossFit workouts are judged.

 

Today we're bringing you a six-week program that will build your physical ability and mental strength, so you can blow away your previous personal best. You'll be training five days per week, with rest days on Sunday and Thursday.

 

Here's the equipment you'll need:

 

  • Rack or power rack
  • Barbell
  • Plates (45, 35, 25, 15, 10, 5, 2.5lbs)
  • Pull-up bar
  • Rings
  • Parallettes
  • Dumbbells (weights depend on person)
  • Rower
  • Wall ball
  • Incline bench
  • Kettlebells (weights depend on person)
  • Jump rope
  • Dip belt (not 100% necessary)
  • Rope (for climbing)
  • Box (for jumping)
  • Assault bike/Airdyne
  • Push/pull Sled

 

These are the abbreviations used in the program:

 

  • FSQ - Front squat
  • NFT - Not for time
  • UB - Unbroken
  • DB - Dumbbell
  • HPSN - Hang power snatch
  • HPCL - Hang power clean
  • ME - Max effort
  • KB - Kettlebell
  • RKB - Russian kettlebell swings
  • AKB - American kettlebell swings
  • T2B - Toes to bar
  • AHAP - As heavy as possible or as high as possible (situation related)
  • PCL - Power clean
  • CL/SQCL - clean
  • DL - Deadlift
  • C2B - Chest to bar
  • S2O - Shoulder to overhead
  • SDLHP - Sumo deadlift high pull
  • WOD - Workout of the day
  • AMRAP - As many rounds/reps as possible
  • EMOTM - Every minute on the minute
  • PSN - Power snatch
  • OHSQ - Overhead squat
  • AD/AB - Airdyne/Assault bike

 

Click Here to Download the Fran PR Program

 

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