Crossfit Fran in Under Two Minutes

by Kilo on June 30, 2011

This is Jason Kaplan performing the Crossfit Fran workout in under two minutes. I’ve had the “pleasure” of seeing many people perform this in the local Crossfit Gym where I taught kettlebells.

It’s brutal, and the times and weights used can vary so wildly that a true appreciation for what’s happening in the video above can’t be felt by someone who hasn’t done it. Once I saw someone take over 30 minutes to do it.

I tried it once. It didn’t go very well. I wasn’t the 30 minute guy, but I was getting there.

Fran Workout of the Day Routine

Load the bar.

The rep scheme is 21-15-9

The two movements are thrusters (a clean followed by a front squat followed by a press overhead to lockout at the top of the squat) and pullups.

So you’d do 21 thrusters, then go right into 21 pullups.

Then 15 and 15.

Then 9 and 9.

The less time you spend doing it, the better you are at Crossfit.

If you want some real punishment in the gym, I can recommend Fran. Otherwise, nope.


{ 2 comments… read them below or add one }

John Sifferman July 8, 2011 at 1:00 pm

Though I’m trying very hard not to be critical, that was very impressive. Oh, and I completely agree with your recommendation at the end.


Kilo July 9, 2011 at 9:40 am

John, I’ve seen this workout in person many times. It is nasty business. I think I can hear all of your criticisms telepathically.


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