WOD – Mon, Jun 23
Intent
Warm Up (Checkmark)
General (0:00–10:00)
2 rounds:
- 10 Air Squats
- 10 Ring Rows
- 10 Jumping Jacks
- 10 Empty‑Bar Thrusters
Specific (10:00–20:00):
Barbell Flow ×2:
- 3 Front SQ → cue: elbows high, vertical torso
- 3 Push Press → cue: vertical dip, drive tight, finish overhead
- 3 Thrusters → smooth transition, drive with legs
- 5 Pull-Ups or ring rows + :20 hollow/hang hold
Thruster ((20:00–32:00): 12:00 to build to one heavy thruster (rack/floor). Build beyond Fran load; PR if sharp but prioritize control.
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Conditioning (Time)
RX Conditioning (35:00–43:00):
Fran – 21‑15‑9 Thrusters (95/65), Pull‑Ups
Goal: < 5:00 | Cap: 8:00
Intermediate: 75/55 Thrusters + jumping/banded Pull-Ups
Baseline: 35/15 Thrusters + ring rows
Cool Down (Checkmark)
(45:00–55:00)
2 rounds:
- 10 Banded Pull‑Aparts
- 10 Banded External Rotations
- 12 GHD Hip Extensions or :30 Superman hold
Warm-up CNS with thruster strength, then sprint Fran. A classic benchmark–if you have never done Fran, are you even a Crossfitter? Some will give you a hard “no!” My response? Simply, welcome to the family if it’s your first time. Keep the time under 6:00, push confidence and intensity.