Sunday WOD
Today’s workout is Event 1 in the Online Semifinals. There’s nothing friendly about Friendly Fran. This workout is not about the thrusters but about the chest-to-bar pull-ups. Make sure to not overgrip your barbell on the thrusters to save your grip for the chest-to-bar pull-ups.
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups
RX: 85#/115#
Friendly Fran Tips:
Here are some tips from CrossFit Seminar Staff member Spencer Hendel for performing this workout.
For intermediate athletes aim to complete this workout in 8-10 minutes. Manage your reps, rest minimally, and get back and start right away. Some rep schemes you can follow are: 7/7/7 and 10/6/5.
For beginner athletes aim to complete this workout in under 12 minutes. Scale the load by using a PVC pipe, empty barbell, single DB, 2 light dumbbells coupled with a pulling movement. For pull-ups – do whatever is challenging, banded pull-up, ring rows, or any of your pull-up progression.
General Warm-up
30 seconds each of:
knuckle drags (https://youtu.be/tVCpusBtUYU)
Active spidermans (https://youtu.be/K9E6yp5yhBw)
Active Samson lunges (https://youtu.be/3WG-PR0DpLY)
Air squats
Judo push ups
Movement Prep
10 scap pull-ups
5 kip swings
1-3 strict pull-ups
1 Chest-to-bar pull-up
3 pausing front squats, empty barbell
3 push press, empty barbell
3 thrusters, empty barbell
Build to workout weight
Tech
Thrusters
Chest-to-bars
Cooldown:
30 seconds of:
couch stretch (L/R)
pigeon pose (L/R)
child’s pose
downward dog
Banded shoulder stretches:
lat stretch
elbow in-band stretch
Enjoy!
Motor
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