CrossFit FRAN演变：火箭推+无腿爬绳=15轮

COMPETE – 23.04.28

WARM-UP

1 set:

50 mountain climbers

10 Kang squats (unloaded)

10 Cossack squats

10 scorpions

10 push-ups

1 set:

50 mountain climbers

10 Samson stretches

10 reps plate squat therapy

10 burpees

10 DB shoulder presses

10 pull-to-stands

2 sets:

1:00 bike, row, or ski

5 DB front squats

5 DB push presses

5 DB thrusters

1 rope climb

NOTES

Spend time with lighter DBs focusing on developing a better bar path and ironing out movement patterns.

In last 2 sets, increase the loading of the thruster until you find your load for the workout.

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AMRAP 12:

9 DB thrusters (20/35 lb)

1 rope climb (15 ft)

– Use two DBs.

NOTES

Stimulus & Goals

Complete 8-12 total rounds.

Maintain unbroken thrusters for as many rounds as possible.

Classic push/pull movement combination. Expect a “Franish” feel to the workout.

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Every 6:00 x 5 sets:

1,600-m Echo bike

NOTES

Stimulus & Goals

Complete each set in less than 4:00.

Maintain a consistent pace throughout the entire workout. Your finish times should not deviate more than :10 in either direction.

SUMO HANDSTAND

AMRAP 10:

1-2-3-4-5… etc.

Sumo deadlift high pull (95/135 lb)

Deficit handstand push-ups (2/4 in)

NOTES

Stimulus & Goals

7+ rounds for most athletes.

Athletes should be able to do 5+ reps of whatever version of the handstand push-up they choose.

Great opportunity for athletes to get after a more challenging gymnastics movement.

Sumo deadlift high pulls should be fast touch-and-go reps.

STRETCHING

3 sets:

:30 saddle stretch

:30 down-dog stretch