There is something about doing this benchmark WOD at RX weight that really made by day…even if it took forever to complete!
That’s the name you can hear at every CrossFit box in the world. It’s one of the most popular workouts programmed and is considered a benchmark WOD by many.
It’s a workout that includes thrusters and pull-ups with a 21-15-9 rep scheme. Here is the actual workout:
Thrusters – 95lbs
I have struggled to become friends with Thrusters.
As CrossFit Invictus perfectly describes, a thruster is:
“A full body movement that forces you to generate a lot of power, and requires good mobility.”
It’s a move that we do a lot of in CrossFit and one that I was working on improving before my short break.
For Fran, or any other WOD that involved thrusters, I have only been able to do 75lbs. Part of my issue is mobility and form.
I can squat clean the weight with no problem. It’s once the weight is overhead and I need to bring it back down and squat with it that it all goes to shit ?.
I can’t keep the weight in that front rack position and tend to fall forward and drop the bar.
Additionally, I sprained my left wrist a while back doing heavy cleans and don’t think I gave myself enough time to heal. I have a recurring problem with hurting that wrist. Thrusters hurt that wrist.
“Heavy Fran With A Kick” Was The Name Of The Actual WOD
So we didn’t actually do Fran as written, it was modified a bit:
Thrusters – 95lbs
RX+: Pull-ups – 135/95
For this workout, RX was 95lb thruster with scaled pull-ups and burpees. I ended up doing the 95lb thruster and burpees but did kipping pull-ups instead of scaled.
I knew I was going to break up the thrusters and pull-ups and decided to try and do sets of 5 each time. That ended up varying a bit but I stayed consistent with 2-5 reps (and a few singles here and there).
It took me 15:02 to complete the WOD.
While I don’t look forward to thrusters I am actually looking forward to the next time Fran is programmed. I’d like to see how I actually do at the RX weight.
How does Fran treat you? Struggle much?1