CrossFit | 210512
Wednesday

210512

Workout of the Day

39

15-12-9 reps for time of:

Thrusters
Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up

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Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.

Intermediate Option:
15-12-9 reps for time of:
Thrusters
Weighted pull-ups

♀ 75-lb. thruster, 20-lb. pull-up
♂ 115-lb. thruster, 35-lb. pull-up

Beginner Option:
15-12-9 reps for time of:
Thrusters
Jumping pull-ups

♀ 45-lb. thruster
♂ 65-lb. thruster

Workout Tips

tips
Watch

"The thruster is the artful combination of the front squat and the push press. But you might not know how to blend these two movements seamlessly. Doing so requires a unique grip and variable elbow position in order to efficiently transition the bar from the front squat to the drive overhead" (CrossFit Journal, 2017). Here, CrossFit Level 3 Trainer Leah Polaski breaks down the thruster for CrossFit Level 1 participants in Shanghai, China.

WatchCueing the Thruster

Comments on 210512

39 Comments

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Jeffrey Howard
May 29th, 2021 at 6:47 pm
Commented on: 210512

M/25/5'8"/155lb

CrossFit AFK


12:49 - Rx

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Morgan Greene
May 27th, 2021 at 8:26 pm
Commented on: 210512

15:40

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Brian W
May 22nd, 2021 at 3:57 pm
Commented on: 210512

10:21

95 lb thruster

30 lb pull up

(edited)
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Mario Cruz
May 21st, 2021 at 12:05 am
Commented on: 210512

Rx

13:49

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Barry Thomas
May 19th, 2021 at 9:51 am
Commented on: 210512

40k Thrusters and unweighted pull ups.

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Matthew Letarte
May 19th, 2021 at 8:19 am
Commented on: 210512

15-12-8

Thrusters @ 95#

Strict Pullups

6:39

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Ralph Keeley
May 18th, 2021 at 5:17 am
Commented on: 210512

M/35/6'/175#


9:41 Rx


(Thrusters 12+3/9+3/6+3. Pull-ups for round of fifteen in sets of three, sets of two for round of twelve and singles for the round of nine.)

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Aaron Brumit
May 17th, 2021 at 7:36 pm
Commented on: 210512

105-lbs thruster

20-lbs weighted pull up


broke thruster sets into 7-5-3, 4-4-4, 6-3

pull-ups were a bit of a mess halfway through set 1


12:27

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Avraham Kupetz
May 17th, 2021 at 7:31 pm
Commented on: 210512

15-12-9 reps for time of:


DB Thrusters | 2x 12,5 kg DB


Jumping pull-ups


SCORE: 6:27




/ 5' break /




15-12-9 reps for time of:


DB Thrusters | 2x 12,5 kg DB


Bent rows


SCORE: 5:56

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Sam Meixell
May 17th, 2021 at 11:41 am
Commented on: 210512

15-12-9 reps in 11:51 of:

Thrusters, 95#

Pull-ups

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Cor Oz
May 15th, 2021 at 8:19 pm
Commented on: 210512

Intermediate - Male

8:48

(edited)
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Chris Sinagoga
May 14th, 2021 at 11:47 pm
Commented on: 210512

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A sneaky way to hide some conditioning into a max effort (or heavy) day. You have two movements that don't really have much of an effect on the other, one pushing with skill (core-to-extremity in the thruster) and the other pulling with the least amount of moving parts possible.


MAIN DECISION

For quality Fran or actual Fran?


TECHNIQUE SCALE

5 rounds of:

21 thrusters (light weight)

21 kips


CONSISTENCY SCALE

As close to rx as possible on weight, do sets of 3 at a time for each movement. AMRAP in 15 minutes maybe?


INTENSITY SCALE

Fran - sub burpees for pull-ups and practice strict pull-ups in the warmup


INJURY SCALE

Upper- or lower-body - pick a 15-minute AMRAP with two movements that are either 1) heavier than usual or 2) more range of motion that usual. Stick to the theme of a max effort day with some hidden heavy breathing in it.


MY STUFF

Consistency scale.


GENERAL FEAR LEVEL: 6

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Sam K
May 13th, 2021 at 9:50 pm
Commented on: 210512

I have a very hard time with front racking. This was a painful one for my arm joints but I kept on


135lb thrusters

45lb weighted pull ups


19:58😬


M/30s/225lb

(edited)
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Joseph Apap
May 13th, 2021 at 8:42 pm
Commented on: 210512

Beginner 7:50

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Joseph Apap
May 13th, 2021 at 8:30 pm
Commented on: 210512

Beginner 7:50

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John Clarke
May 13th, 2021 at 4:10 pm
Commented on: 210512

Dieting Fran:


21-15-9, 65lbs


4:55 - Thrusters unbroken, strict pullups in sets of 3

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Chris Meldrum
May 13th, 2021 at 12:57 pm
Commented on: 210512

As rx’d, 8:01 (PR).


Had to really move to get in with a 20-second PR.  Considered trying to go unbroken on the thrusters initially but I was getting close to redline by 10.  Broke 10-5 / 8-4 / 6-3.  Broke weighted pull-ups the same – used 40# weight vest with a 5# plate strung through it.  This one hurt like Fran – only twice as long!  Had me staggering around the house for awhile after. First Heavy Fran in 10 years.


48m/5'10"/185

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Kyungtaek Kang
May 13th, 2021 at 4:23 am
Commented on: 210512

☆CFHIM 12:55

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Jade Teasdale
May 13th, 2021 at 3:16 am
Commented on: 210512

Not feeling great today!

scaled thrusters to 65#s

5-5-5/6-6/9

Weighted Strict PU @ 30#s (slow singles) around 20 minutes! 😒

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Nathan Goisnard
May 13th, 2021 at 12:53 am
Commented on: 210512

modified ( my shoulder does not like barbell thrusters)


15-12-9

db 50lbs thruster right

db 50lbs thruster left

kipping pull ups


7m13s


thanks

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QiHui Xing
May 12th, 2021 at 10:00 pm
Commented on: 210512

:9'51''.(sub:benchpress)

https://youtu.be/3v4CYVznhdg

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Stacey Thompkins
May 12th, 2021 at 9:36 pm
Commented on: 210512

M/46/6'2"/180#


Scaled/modified to 44# DxKB Thrusters and 18# KB strict tactical pull-ups the rep scheme as rx'd

9:23

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Christian Simpson
May 12th, 2021 at 9:21 pm
Commented on: 210512

Went with intermediate, 115#/35#. Tough one for me but wanted to get heavier today. 22:41

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Antonio Alves
May 12th, 2021 at 8:53 pm
Commented on: 210512

Modified. Did 2 versions of this workout:

--

15-12-9 reps for time of:

DB Thrusters | 2x 12,5 kg DB

Jumping pull-ups

SCORE: 7'52''


/ 5' break /


15-12-9 reps for time of:

DB Thrusters | 2x 12,5 kg DB

Horizontal rows, elevated feet

SCORE: 9'10''

--

Felt good after 1st WOD, decided to do one more, as I really needed to move.

Even in this scaled / modified form, pretty intense.

5 km run in the early morning

(edited)
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YooSik Kim
May 12th, 2021 at 8:49 pm
Commented on: 210512

‘타오르는 메탄,에탄,프로탄,부탄’


For time

Handstand walk 10m

Double under 20reps


Handstand walk 20m

Double under 30reps


Handstand walk 30m

Double under 40reps


Handstand walk 40m

Double under 50reps

-08:12


Keep Going



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Steve Day
May 12th, 2021 at 8:43 pm
Commented on: 210512

Scaled:

115lb thrusters

35lb pull-ups


8:39

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Coastie Nick
May 12th, 2021 at 8:22 pm
Commented on: 210512

Rx’d w/ 20# vest + 25# weight around my neck:

11:46

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Lincoln Kerger
May 12th, 2021 at 7:19 pm
Commented on: 210512

15-12-9 Scaled

95# Thrusters

25# Pull-ups

7:58


Meh, wasn't really feeling it today, so I scaled the thrusters more than I probably needed to and didn't 'go to that place' as Chris would put it.

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Charlie Pokorny
May 12th, 2021 at 7:15 pm
Commented on: 210512

8:53 Rx'd

Thrusters broke 9-6 / 8-4 / 9

PU all paced singles, 45-lbs of plates in a back pack

m/53/5'11"/200#

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Lincoln Kerger
May 12th, 2021 at 7:19 pm

Awesome job Charlie!

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Nicole Deaver
May 12th, 2021 at 7:08 pm
Commented on: 210512

11:02 (65#, 10#)

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Liz Rekas
May 12th, 2021 at 5:34 pm
Commented on: 210512

3:50 modified

15-12-9

20# dbs

jumping pu


cash-out w/4x9 rr negatives

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Joe Conradi
May 12th, 2021 at 5:29 pm
Commented on: 210512

Scaled to 15/12/9 of:

2x45#DBs thrusters

30# weighted pullups


6:50

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Jim Rix
May 12th, 2021 at 3:57 pm
Commented on: 210512

Scaled to 15-12-9

Thrusters, 95-105-105#

Pull-ups, 10-12.5-12.5#

11:58


58/5'8"/160#

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Michael Arko
May 12th, 2021 at 3:50 pm
Commented on: 210512

95lbs thrusters, 30lbs pull-ups

10:13


Pull-ups were definitely the slower part: thruster rounds were all in 2 sets, pull-ups took 3 or 4.

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Charles Meyers
May 12th, 2021 at 1:52 pm
Commented on: 210512

15-12-9 reps for time of:

Thrusters

Weighted pull-ups

95 lbs . thruster, first rd 10 lb belt, 12-9 no weight.

11:15

(edited)
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James Gentile
May 12th, 2021 at 11:07 am
Commented on: 210512

13:28


RXd ish. My weighted vest only went up to 40lbs. Pull ups were more challenging but the theusters weren't much easier, both those loads are heavy for me but wanted to give it a go.

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Julian Festor
May 12th, 2021 at 9:37 am
Commented on: 210512

7:11 Rx

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Antoine Lenouvel
May 12th, 2021 at 8:51 am
Commented on: 210512

Rx 15'11 ( Too heavy on the Pull Up )

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