Move with purpose, warmup is aggressive, not passive. You have 15 minutes.
10 Shoulder Pass Throughs
10 Push Ups
10 OH Squats
-High Toe Kickd
-Alt Heel Grabs
-Alt Bend & Toe Grab
10/side Scorpions, Supine & Prone
3 x 40m Sprints 50%/65%/80% Effort
3 rounds of Cindy
- Front Squat
- First, find 85% of your working max on Back Squat, then do the following front squats based on that number:
- 70% x 3
- 80% x 3
- 90% x 3 or more
- rest five minutes
- “Fran” 21-15-9
- Thrusters, 95#
Check out this note on scaling Fran. Adapted, with a little poetic licence, from the good folks at BrandX:
Women use 65#’s
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise
Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.
40 GHD Situps
Food for Thought:
The position of defeat is un-preparedness.”
by Sun Tsu