Find a 10-20 meter area you can move back and forth along. If you don’t have that space, get creative.
Karaoke (Down and Back)
Fitness Level Substitution: Knee Push-ups
10 Air Squats
Skills / Strength
8 Sets (0:30 Rest)
Equipment Substitution: Seated Tuck Jumps
This is a dynamic effort day. We want you putting 100% effort into every jump. It is not enough just to jump or jump on the box, we want you jumping as high as you can on every rep. Teaching our body to explode through the movement is what we are after. Perform 8 sets resting only 30 seconds between sets with each set consisting of 5 seated box jumps.
*A CrossFit.com Benchmark Work-out
21-15-9 (10:00 Cap)
Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb)
Fitness Level Substitution: Push Presses
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
“Fran” is a CrossFit benchmark WOD. If you run into any hardcore CrossFitter, they will inevitably ask you what your Fran time is. Perform 21 thrusters and then 21 pull-ups finishing all thrusters before moving on to pull-ups. Then, perform 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups. This is a shorter WOD, so be prepared to come out of the gate fast. The best athletes in the world do this workout in under 2 minutes. You should put a time cap on the work-out of 10 minutes. You should scale the WOD to try and finish in under 7 minutes. Post your time to comments. Fran will show up again in about a month;)
3 Rounds (1:00 Rest)
4 Strict Presses (Just the bar)
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders.
After Fran, you may not be able to hold your hands over your head, so we are only doing 4 reps in each set for the cool-down. Retrain your body with a perfect bar path on your strict presses. Your body wants to adapt, so show it how.
WOD at Home ©2012