If you do crossfit you will know who Fran is. If you don’t, let me introduce you to her.
Fran is one of the most popular crossfit workouts and is a benchmark that can be measured over time. Popular because Fran is challenging. As with any crossfit workouts, Fran can be scaled to suit your level. For an Rx (advanced) crossfitter, Fran consists of:
Three rounds, 21-15-9 reps of 95-pound (male)/ 63-pound (female) barbell thrusters and pull-ups, all done for time.
Being able to do unassisted kipping chin ups for a couple of months now, I decided I was ready to give Fran Rx a go. Especially after I missed the group work out on Thursday at the box. Though it was definitely an exciting feeling to take on Fran at the Rx level, I had no idea how long it would take. Secretly I was vying to be able to tackle her in 10 mins, and less than 10 mins I did!
My weaknesses were the chinups: work is needed on the kipping so energy is not wasted trying to get momentum after 2-3 reps. And I struggled with the cardio big time (soooo many breaks haha – could have shaved off another minute or 2!).
I cannot wait to do Fran again, I think she’s a great work out to build your strength and work on those chin ups. Let me know if you have done Fran Rx before and what time you got 🙂
Here’s me at Fran Rx in 9:53.