Fran
The best-known CrossFit benchmark: a 21-15-9 couplet of thrusters and pull-ups, prized for being short, simple to understand, and brutally unforgiving of an overly aggressive early pace.
What's a good Fran time?
| Elite | under 2:30 (sub-2:00 is world-class) |
|---|---|
| Advanced | 3:00 – 4:00 |
| Intermediate | 5:00 – 7:00 |
| Beginner (Rx) | 8:00 – 12:00 |
Sub-5:00 as prescribed is the classic marker of solid all-round fitness.
Movements in this workout
Scaling
Scaled
65/45 lb thrusters; jumping pull-ups or a band. Keep the reps at 21-15-9. The scheme is the workout. Target: finish under 10 minutes with no set lasting less than 5 reps.
Beginner
Empty-bar or light-dumbbell thrusters; ring rows. Cut the scheme to 15-12-9. The goal is continuous movement and a first benchmark time to beat, not survival.
The story
The most famous workout in CrossFit. Its blend of two simple movements at a load light enough to keep moving, but heavy enough to punish, made it the sport's universal handshake: 'What's your Fran time?' remains the question CrossFitters ask each other first. Elite athletes finish under 2 minutes; sub-5 is a widely used marker of solid fitness. First posted to CrossFit.com on 2003-08-25.
First posted 2003-08-25
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).