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Fran Workout (CrossFit Girl Benchmark)

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CrossFit benchmark workouts such as the Fran CrossFit workout are a great way to test your athletic endurance and strength.

Have you ever tried the CrossFit Benchmark WOD Fran?

If not, I encourage you to give it a shot.

It’s fast. It’s furious. It’s one hell of a workout that will leave you breathless on the floor of your gym.

But, you’ll feel like a regular bada** at the end of the workout.

Fran Workout

For Time:
21-15-9
Thrusters (95#/65#)
Pull-ups

Tips for Practicing the Fran CrossFit WOD

This benchmark WOD is supposed to be fast, and leave you feeling tanked at the end, but in a good way. The weight should be enough that your muscles are putting in the work, but not so heavy that you’re not able to do the repetitions unbroken.

If you’re unable to do the workout without breaking it up then try doing it in a way that will allow for minimal rest between sets so you keep your heart rate high. This WOD should leave you gasping for air because you’ve pushed yourself as fast as you could safely go.

Scaling Options for the Fran WOD

Intermediate
21-15-9
Thrusters (75#/55#)
Pull-Ups

Beginner
21-15-9
Dumbbell Thrusters (2×15#/10#)
Ring Rows

What are good times or a good score for the Fran CrossFit Workout?

  • Beginner > 7-9 minutes
  • Intermediate > 6-7 minutes
  • Advanced > 4-6 minutes
  • Elite > sub 3 minutes

Try This After the Fran Workout

Acid Bath CrossFit Workout 

This workout requires a ski erg, row machine, and bike erg. It’s pretty tough but it’s an awesome workout.

The 16.1 CrossFit Workout

This is a workout from the 2016 CrossFit Open and is tough. It will push you past your limits and be a great workout to practice over and over while building your strength.

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