A post on undertaking the crossfit FRAN workout

As some of you may know I have been doing Cross Fit training now for about 6 month (P.S. I am 9kg lighter since starting).

 There are a few benchmark Cross Fit workout that work as a gauge to see how you are progressing with your training. I thought it was time I revisited one of the first one I ever did.

It is called ‘FRAN’ and goes like this:

43kg Thrusters

pull ups

Now you do three sets of each, starting with 21 reps of each the first set, then 15 & then finish with 9

Previous Time: 8.46 (with jumping pull ups & 40kg thrusters)

New Time:8.15 (with unassisted pull ups & 43kg thrusters) - to let you know how far off the pace I am, the fastest time I can find to complete the FRAN workout is 1.53 by Jason Caplan

Burnt 144 cals with an Avg HR of 155

Here is a quick demo of the exercises:

If you haven’t tried this session, give it a go, it is harder than it looks…

Stay tuned for an update on week two of the fat loss trial tomorrow

Scott Williams

Australian Fitness Expert