The dreaded numbers: 21-15-9.
Fran is a traditional CrossFit benchmark exercise, and maybe essentially the most iconic of all of the "ladies." The mixture of expert body weight motion and weighted, full-body extension makes each athlete, from neophyte to Video games contender, dig deep to carry out their finest.
What’s Fran?
- 21 thrusters (95lb for males, 65lb for girls)
- 21 pull ups
- 15 thrusters
- 15 pull ups
- 9 thrusters
- 9 pull ups
It's fast. It's powerful. And it's all about pacing. It's a exercise that may check your psychological capability as a lot as your bodily work capability, and it’s the commonplace by which all different CrossFit exercises are judged.
In the present day we're bringing you a six-week program that may construct your bodily capability and psychological power, so you may blow away your earlier private finest. You'll be coaching 5 days per week, with relaxation days on Sunday and Thursday.
Right here's the gear you'll want:
- Rack or energy rack
- Barbell
- Plates (45, 35, 25, 15, 10, 5, 2.5lbs)
- Pull-up bar
- Rings
- Parallettes
- Dumbbells (weights depend upon individual)
- Rower
- Wall ball
- Incline bench
- Kettlebells (weights depend upon individual)
- Leap rope
- Dip belt (not 100% crucial)
- Rope (for climbing)
- Field (for leaping)
- Assault bike/Airdyne
- Push/pull Sled
These are the abbreviations utilized in this system:
- FSQ – Entrance squat
- NFT – Not for time
- UB – Unbroken
- DB – Dumbbell
- HPSN – Hold energy snatch
- HPCL – Hold energy clear
- ME – Max effort
- KB – Kettlebell
- RKB – Russian kettlebell swings
- AKB – American kettlebell swings
- T2B – Toes to bar
- AHAP – As heavy as attainable or as excessive as attainable (state of affairs associated)
- PCL – Energy clear
- CL/SQCL – clear
- DL – Deadlift
- C2B – Chest to bar
- S2O – Shoulder to overhead
- SDLHP – Sumo deadlift excessive pull
- WOD – Exercise of the day
- AMRAP – As many rounds/reps as attainable
- EMOTM – Each minute on the minute
- PSN – Energy snatch
- OHSQ – Overhead squat
- AD/AB – Airdyne/Assault bike
Click on Right here to Obtain the Fran PR Program
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