CrossFit Territory – CrossFit
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Warm-up
7 min AMRAP
30 sec row
10 lying single leg hip thruster (each side)
10 m lunge walk
2 wall walks or 10 prone hold shoulder taps
5 empty bar thrusters
Workout of the day
0-10 min
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Method 1
Break thruster into 8/7/6, 6/5/4, 5/4
Break pull up into 7×3, 5×3, 3×3
Method 2
Break thruster into 11/10, 8/7, 5/4,
Break pull up into 8/7/6, 6/5/4, 5/4
Method 3
FULL SEND
pull the bar down from the top brace hard in the bottom. The key to a fast Fran is fast thrusters and unbroken pull ups
Workout 2
20-30min
Metcon (Weight)
20-30min
1RM cluster
Your already warm and tired, just like an open style workouts part B
Do singles until you hit your max, avoid power clean to thruster.
Workout 3
30-35 min
Metcon (Distance)
Max distance handstand walk
Have as many attempts as you like your best distance is your score.
Over extent your torso, press hard through your scaps
Cool Down
Dragon – 1 minute each side
Lizard – 1 minute each side
Single leg forward fold – 1 minute each side
Sphinx – 2 minutes
