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What Is A Fran In Crossfit

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What Is A Fran In Crossfit


What Is A Fran In Crossfit: FRAN is a succinct and powerful workout that combines two fundamental exercises: thrusters and pull-ups. Thrusters are a compound movement that combines a front squat with an overhead press, engaging multiple muscle groups and testing both strength and endurance. Pull-ups, on the other hand, target the upper body, specifically the back and arm muscles. When combined, these two exercises create a potent combination that pushes athletes to their limits.

The structure of FRAN is simple yet brutal. Participants aim to complete 21 thrusters followed by 21 pull-ups, then 15 thrusters and 15 pull-ups, and finally, 9 thrusters and 9 pull-ups, all for time. The objective is to complete this grueling set of exercises as quickly as possible, making FRAN a high-intensity workout that leaves athletes breathless and fatigued.

FRAN embodies the core principles of CrossFit, emphasizing functional movements that have real-world applications. By incorporating full-body movements and high-intensity interval training, it helps individuals develop strength, endurance, and cardiovascular fitness simultaneously. Moreover, the timed nature of FRAN fosters a competitive spirit and encourages athletes to continually push their boundaries and improve their performance.

What Is A Fran In Crossfit

What is a good Fran score?

Unbroken Fran times range from about 1:50 to 4:00, it all depends how fast can you do thrusters and pull ups. Fran under 3 minutes is milestone that will make you very great in the eyes of other CrossFitters.

Poor (300-579): A FICO score in this range is considered poor and may make it challenging to qualify for credit or loans. If you do get approved, you are likely to face high-interest rates and unfavorable terms.

Fair (580-669): Scores in this range are considered fair but still may not qualify you for the best loan rates. You may need to work on improving your credit to access better financial opportunities.

Good (670-739): A FICO score in this range is considered good and indicates responsible credit management. You are likely to qualify for loans and credit cards with reasonable interest rates and terms.

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Excellent (800-850): An excellent FICO score falls within this range, signifying a high level of creditworthiness. With an excellent score, you are likely to qualify for the most competitive loan rates and credit card offers.

What is the purpose of Fran?

The goal of Fran is to go fast. It’s designed to be physically taxing, so if you finish and feel like you just got run over by a truck, then you nailed it. For a workout like Fran, it’s best to go into it with a strategy. While some athletes can do this workout unbroken, the majority will favor a different approach.

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What workout is Fran?

The Fran Workout is a series of 45 total thrusters and 45 total pull-ups performed in the following combination within a 10-minute time cap: 21 thrusters followed by 21 pull-ups followed by. 15 thrusters followed by 15 pull-ups followed by.

High Intensity: Fran is a sprint-like workout that demands maximal effort. The combination of thrusters and pull-ups at a high intensity leaves little room for rest.

Full-Body Engagement: Thrusters and pull-ups engage multiple muscle groups simultaneously. Thrusters work your legs, core, and shoulders, while pull-ups target your back, arms, and grip strength.

Anaerobic Threshold: Fran pushes athletes into their anaerobic threshold, where oxygen supply to muscles is limited, causing a buildup of lactic acid and intense fatigue.

Mental Toughness: Completing Fran requires mental fortitude and the ability to push through discomfort. The high repetition scheme and time pressure can be mentally taxing.

What is the Fran time workout?

How do you perform the “Fran” workout? Perform the 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible. How do you score the “Fran” workout? Score is the time it takes to complete all 90 reps.

Benchmark for Progress: Fran is used as a benchmark workout to assess an athlete’s fitness progress. By recording and comparing Fran times over time, athletes can gauge their improvement and set goals for their training.

Work Capacity Test: Fran is an excellent test of work capacity, evaluating an athlete’s ability to perform high-intensity work in a short timeframe. It pushes athletes to their limits, highlighting strengths and weaknesses.

Competitive Element: The time-based nature of Fran adds a competitive element to CrossFit. Athletes often strive to beat their previous Fran times or compete with others in the CrossFit community.

Fitness Assessment: Fran provides insight into an athlete’s overall fitness level, as it combines strength, endurance, and mental toughness. A faster Fran time generally indicates a higher level of fitness.

Goal Setting: Achieving a specific Fran time can be a motivating goal for CrossFit athletes. It encourages consistency in training and drives athletes to push themselves to reach their desired time.

What is a 21 15 9 thruster pull up?

Fran consists of just two exercises – barbell or dumbbell thrusters, which are similar to power cleans but not as heavy (Recommended weight 95lb/40-45kg), and pull-ups. You do 21 reps of each in the first round, then 15 reps of each in the second round, and nine repetitions in the third round — as fast as you can.

Intense Challenge: The combination of thrusters and pull-ups in a time-based format creates a physically demanding and mentally challenging workout. Athletes often push themselves to their limits to complete it as quickly as possible.

Work Capacity Assessment: This workout effectively evaluates an athlete’s work capacity, measuring their ability to maintain a high level of effort and intensity throughout the sets. It identifies strengths and weaknesses in both strength and endurance.

Benchmark for Improvement: The 21-15-9 format serves as a benchmark workout. Athletes use it to track their progress over time. By regularly performing this workout and striving to reduce their completion time, athletes can gauge their fitness improvements.

CrossFit Competitions: The 21-15-9 thruster pull-up workout is a common component of CrossFit competitions, making for athletes preparing to compete at various levels. Competitors often strategize on how to tackle this challenging workout efficiently.

Functional Fitness Test: CrossFit emphasizes functional fitness, and this workout incorporates functional movements such as squats (thrusters) and upper body pulling (pull-ups), making it a practical test of overall fitness.

Conversely, advanced CrossFit athletes who find the prescribed weight too easy may increase the weight to make the workout more challenging. These athletes may choose to perform “Fran” at a higher weight to push their limits and continue improving their strength and fitness.

What is the weight for Fran?

The standard weight for Fran is 95 pounds for men, and 65 pounds for women, but with any CrossFit workout it’s important to understand your limits and ease into the program, Parker says.

Safety: Using the right weight ensures that athletes can perform the exercises with proper form, reducing the risk of injury.

Intensity: The weight directly impacts the intensity of the workout. Athletes should choose a weight that challenges them without compromising their ability to complete the workout.

Progression: Athletes should aim to progress over time. As they become more proficient, they can increase the weight to continue improving their strength and fitness.

Enjoyment: Choosing the right weight makes the workout challenging but enjoyable. It allows athletes to push their limits while still feeling a sense of accomplishment.

What does Fran Bow look like?

Appearance. Fran Bow is a very curious ten-year old girl with bobbed brown hair and large blue eyes. She typically wears a yellow dress with a small blue/green bow tie and brown boots with black-and-white striped stockings.

Young Girl: Fran Bow is portrayed as a young girl, likely in her early teens. She has the appearance of a child, with youthful features and proportions.

Blue Dress: Throughout most of the game, Fran Bow is seen wearing a tattered and slightly oversized blue dress. The dress is a prominent part of her character design and adds to the eerie and whimsical atmosphere of the game.

Red Bow Headband: One of the most distinctive features of Fran Bow’s appearance is the red bow headband she wears on her head. The red bow contrasts with the predominantly dark and grim visuals of the game, making it a standout element.

Blonde Hair: Fran Bow has long, blonde hair that typically flows freely from beneath her red bow headband. Her hair is a bright and contrasting feature in the game’s often dark and surreal environments.

Expressive Eyes: Fran Bow’s eyes are quite expressive and are often depicted as large, round, and filled with emotion. Her eyes play a crucial role in conveying her feelings and experiences throughout the game.

How do you scale Fran?

Scaling Fran

The most simplistic scaled version involves thrusters with an empty bar and ring rows in the same 21-15-9 structure, however you must choose the version that is right for your ability level. This WOD is meant to feel light, fast, and evoke pain—the good kind of pain.

Prioritize Technique

Regardless of how you scale “Fran,” it’s essential to prioritize proper technique and form to avoid injury. Focus on maintaining good posture during thrusters, keeping your core engaged, and ensuring full range of motion in your pull-ups or scaled variations.

Track Progress

Scaling “Fran” is a valuable way to start or continue your CrossFit journey. As you become more comfortable with the workout, gradually decrease the scaling factors. Track your progress by noting your scaled times and weights, and aim to work toward the prescribed version as your fitness level improves.

 Scaling the Repetitions:

Reduce Reps

Instead of the standard 21-15-9 repetitions, you can reduce the total number of repetitions in each round. For example, you might do 15-12-9 or 12-9-6 repetitions for a less intense workout.

What Is A Fran In Crossfit


FRAN is more than just a workout; it’s a test of an individual’s physical and mental fortitude. The combination of thrusters and pull-ups, executed at high intensity and against the clock, demands strength, endurance, and a willingness to embrace discomfort. It’s in the struggle to complete those 45 repetitions that athletes discover their inner resolve and resilience.

FRAN’s appeal extends beyond its difficulty. It represents the core principles of CrossFit—functional movements, variety, and constantly varied workouts. By engaging multiple muscle groups and challenging both aerobic and anaerobic systems, FRAN embodies the CrossFit philosophy of developing well-rounded fitness that prepares individuals for the unknown and the unknowable.

Moreover, FRAN is a measuring stick. CrossFit athletes use their FRAN times to gauge progress and set goals. It’s a personal challenge that keeps athletes coming back to the gym, pushing their boundaries, and striving for improvement. Whether it’s shaving seconds off a previous time or conquering FRAN for the first time, the sense of accomplishment is profound.

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