FRACTURED FRAN


CrossFit VU – CrossFit

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Warm up

As you come in please foam roll some and jump on bike for 2 minutes to get warm.

Weightlifting

Thruster (2, 2, 2, 2, 2, 2)

15 minutes to build to a heavy 2 rep thruster.

Metcon

FRACTURED FRAN (Time)

5 Rounds for Time

9 Thrusters (95/65 lbs)

9 Pull-Ups
10 Minute Time Cap

10mins in Heaven….each


CrossFit VU – CrossFit

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Metcon (Calories)

10mins on AAB for cals
rest 2mins then move onto Rower

Metcon (Distance)

10mins on Rower for distance
rest 2mins then go run

Metcon (Distance)

10mins of Running for distance
rest 2 mins then go to Bike or you have finished the 34min workout. Run the 800m route.

Deadlift 5RM


CrossFit VU – CrossFit

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Warm-up (No Measure)

-5mins WARM UP/Get blood moving

-10 mins of rolling and stretching

-5mins of DL progression w/ PVC or empty barbell

Deadlift (5-5-5-5-5-5)

20-25mins to find your 5RM or moderately heavy 5 rep DL if you are newer/developing strength.

Cool Down

5mins of active stretching

5-7mins of ROLLING

core cash out:

50-100 deadbugs. Go as long as you can to really get that burn.

20mins to Pause Back squats + core cash out


CrossFit VU – CrossFit

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Paused Back Squat (3-3-3-3-3-(3-3-3))

Paused Back Squat
-slow and controlled down

-4 sec pause at the bottom in an ACTIVE position

-explode up.

Dont try to lift more than 75% of you 1RM. Build up and go off of feeling.

last 3 sets will be done at the same load.

Metcon (No Measure)

core cash out:

5min amrap

-20 Abmat sit ups

-6 Hollow hold to superman

scaled:

-15 abmat sit ups

-5 Hollow holds

-5 Banded good mornings
roll and stretch before you leave

Izzy’s Balls


CrossFit VU – CrossFit

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Izzy’s Balls (Time)

10 RFT

-3 Power Snatch 115/75#

-15 WBS 20/14#
RX+ 135/95#

Int scaled: 95/65#

Beginner scaled: 7 Rounds/ 75/55# 14/10#

if you do the RX workout but need to scale the weight bc snatch is a hard movement for you that is fine too.

**25min time cap**

CF Open WOD 19.4 Saturday Showdown


CrossFit VU – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period