Freestyle Fran

Monday 231016

Monday 231016

6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

Post time to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with heavy front squats.

Front squat 3-3-3-3-3 reps

*Build to a heavy set of 3 for the day.

Post loads and time to comments.

Scaling:
Reduce the weight on the thrusters and pull-ups in order to keep moving with minimal rest.

Intermediate option:
6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 75-lb thrusters, 25-lb pull-ups
♂ 115-lb thrusters, 35-lb pull-ups

Beginner option:
6-9-12-9-6 reps for time of:
Thrusters
Assisted pull-ups
Burpees

♀ 22-lb thrusters
♂ 35-lb thrusters

Friday 240607

Friday 240607

CrossFit Service Cup, Workout 1

Daniel

For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups

♀ 65 lb
♂ 95 lb

Time cap: 20 minutes

Compare to 221221.

Post time or reps to comments.

Scaling:
Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.

This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.

Intermediate option:
For time:
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups

♀ 45 lb
♂ 65 lb

Beginner option:
For time:
25 assisted pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 assisted pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Kipping Pull-up
The Thruster
CrossFit Hero and Tribute Workouts

Find a gym near you:
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Complex Fran

For Time
7 Bar Muscle-Ups
7 Chest-to-Bar Pull-Ups
7 Chin-Over-Bar Pull-Ups
21 Thrusters (95/65 lb)
5 Bar Muscle-Ups
5 Chest-to-Bar Pull-Ups
5 Chin-Over-Bar Pull-Ups
15 Thrusters (95/65 lb)
3 Bar Muscle-Ups
3 Chest-to-Bar Pull-Ups
3 Chin-Over-Bar Pull-Ups
9 Thrusters (95/65 lb)

Saturday 240127

Saturday 240127

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

Find a gym near you:
View the CrossFit map

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