Fran CrossFit Workout is considered one of the most popular workouts among CrossFitters due to its intensity and effectiveness in developing functional fitness. This intense workout consists of three rounds of a specific sequence of thrusters and pull-ups, which can be scaled to different levels of difficulty.
Fran is designed to test your capacity for endurance and strength, so it’s essential to understand the movements and safety precautions before attempting Fran.
This WOD was developed by CrossFit founder Greg Glassman and named after Fran the First Lady of CrossFit. Fran is one of the original “Girl” workouts, which are intense CrossFit workouts that can be completed quickly and efficiently. Fran is considered one of the most challenging “Girl” workouts and is often used as a test of physical fitness.
How Fran CrossFit Workout Works?
Fran consists of three rounds of a sequence of thrusters and pull-ups. A thruster is a compound movement that combines a squat and an overhead press, while a pull-up is an exercise that works the back, core, and arms. Fran can be completed using any type of weight (such as a barbell, kettlebell, or dumbbells) and is typically completed as quickly as possible.
Thrusters
Fran starts with a set of 21 thrusters. To complete the movement, lower into a squat position, then stand up and press the weight overhead. The goal is to complete each rep in one fluid motion.
How to do it:
- For thrusters, place your hands on the bar just outside of shoulder width. If you have wrist issues, using wrist wraps may be beneficial as they provide support and protection.
- As you pull the bar to shoulder level, keep your shoulder blades back and down while breathing in. Also, bend your knees and push your hips back into a deep squat while keeping the chest up.
- Then forcefully drive your hips forward while pushing the barbell straight above your head and locking out elbows. Finally, lower the bar carefully back onto your collarbone before starting the next repetition.
Pull-ups:
Fran then transitions into a set of 21 pull-ups. Proper form is crucial to avoiding injury and getting the most out of Fran. To complete a pull-up, start by hanging from an overhead bar with your palms facing away from you.
How to do it:
Kipping pull-ups are considered more advanced than regular pull-ups, as they use a swinging motion to build momentum. This Efficiency enables you to complete your workouts in the allotted time.
- To do a kipping pull-up, start by gripping the bar just outside of shoulder width. Hinges at the hips bring your chest forward and feet back into what is called a hollow body position.
- From here, move into an arch position by pushing your feet backward and leaning your chest forward.
- Use the momentum you’ve built up to pull yourself back into the hollow body position and hinge your shoulders back. Descend carefully and use that same momentum to go into the next repetition.
Scaling Fran
Fran can be scaled to different levels of difficulty depending on your fitness level. If Fran is too difficult to complete with a barbell, you can scale back the weight and/or adjust the number of repetitions. Fran can also be scaled to bodyweight movements such as push-ups and jumping pull-ups, making Fran accessible to a wider range of athletes.
Safety Tips For Fran CrossFit Workout
Fran is an intense workout, so it’s important to take safety precautions before attempting Fran. Make sure you are warmed up and prepared for the intensity of Fran by doing dynamic stretches and light cardio. Additionally, use proper form while performing the movements and take breaks when needed.
FAQs
What is the Fran CrossFit Workout?
Fran is an intense CrossFit workout that consists of three rounds of a sequence of thrusters and pull-ups. It was developed by CrossFit founder, Greg Glassman and is often used as a test of physical fitness. Moreover, it can be scaled to different levels of difficulty depending on your fitness level and is an excellent way to test your mental and physical strength. Fran is a great workout that can help improve your overall fitness level, so make sure to give Fran a try!
What is a good Fran time CrossFit?
A good Fran time CrossFit is considered to be a time of under three minutes. However, Fran times can vary greatly depending on fitness level and strength. The Fran workout is typically done as fast as possible, so aim to complete Fran in the allotted time frame. This will help build a good base of strength and stamina, as well as help you push beyond your limits.
What is the RX weight for Fran?
The RX weight for Fran is typically 95 lbs. for men and 65 lbs. for women. However, the weight can be scaled back depending on your ability. Fran is an intense workout, so make sure to use proper form and scale back the weight if Fran becomes too difficult.
Why is the workout called Fran?
The Fran workout was named after Fran, the daughter of Greg Glassman. Fran is an intense test of physical and mental strength, so it was only fitting to name it after Fran. Fran is now a well-known benchmark workout in the CrossFit community and serves as an excellent way to test your physical fitness. It can be scaled to different levels of difficulty, making Fran an accessible workout for all athletes.