http://youtu.be/AaDLJiRfyMY
1RM Back Squat

then

Fran

21-15-9

Thrusters (95/65)

Pull-ups

*A few brief words on doing workouts as Rx: every workout Russell programs has a desired stimulus and that stimulus is the prescription. Fran is a classic CrossFit benchmark WOD designed for high power output. If we look at power output purely scientifically (Power=work/time), then the faster we finish the task at hand (in this case 45 thrusters and 45 pull-ups), the higher the power output. If Athlete A does Fran at 95lbs in 4 minutes and Athlete B does Fran at the same weight in 8 minutes, what happens to power output? It’s cut in half. If Athlete B scales the thruster weight to 75lbs and finishes in 5 minutes–while still not the same power output as Athlete A–their power output has increased dramatically from doing the workout “as Rx”. I want everyone to feel the impact of Fran as it’s meant to be done. Please scale accordingly.*