The Ultimate Guide: What Is A Fran In Crossfit and How to Crush It!

AvatarByJeff Duncan Crossfit

Crossfit has taken the fitness world by storm with its intense workouts and dedicated community. From powerlifters to runners, people around the world have embraced this high-intensity training program. However, for those new to Crossfit, the unfamiliar jargon can be intimidating. If you’ve stumbled upon the term “Fran” in your Crossfit journey and found yourself wondering what it means, you’re not alone. In this article, we will explore what exactly a Fran is in Crossfit and why it holds such significance for athletes of all levels. So buckle up and let’s dive into the world of Crossfit’s beloved benchmark workout – Fran.

Crossfit has become a popular fitness program in recent years, with its intense and varied workouts attracting a dedicated following. One term that is often used in Crossfit circles is “Fran.” If you’re new to Crossfit, you may be wondering, what exactly is a Fran in Crossfit? In this article, we’ll dive into the details of this challenging workout and how it fits into the larger world of Crossfit.

What is Crossfit?

Before we dive into Fran specifically, it’s important to have a basic understanding of what Crossfit is. Developed by Greg Glassman in the early 2000s, Crossfit is a high-intensity fitness program that combines elements from various sports and types of exercise. The goal of Crossfit is to improve overall physical fitness by developing strength, endurance, and flexibility through constantly varied, functional movements.

In a typical Crossfit class or workout, participants will perform a series of exercises called “WODs” (Workout Of the Day) that may include weightlifting, bodyweight movements, running or rowing, and more. These WODs are designed to challenge participants both mentally and physically and push them out of their comfort zones.

The History of Fran

Now that we have an understanding of Crossfit as a whole, let’s focus on Fran. This particular workout was first introduced by Glassman in 2004 as part of the official CrossFit Games season. It consists of two simple exercises: thrusters (a combination of front squats and overhead presses) and pull-ups.

The original version prescribed for men called for three rounds of thrusters at 95 pounds paired with pull-ups for 21-15-9 reps respectively. Women were instructed to do the same but with 65 pounds on the barbell. According to Glassman himself, the inspiration for this particular workout came from the infamous Eva T workout, which also featured thrusters and pull-ups.

The Objective of Fran

Every Crossfit workout has a specific purpose, and Fran is no exception. The objective of this particular workout is to improve both strength and endurance by challenging the body with high reps of moderately heavy weights. The pairing of thrusters and pull-ups in Fran is also designed to target multiple muscle groups at once, making it an efficient full-body workout.

Additionally, completing Fran under a certain time limit (commonly around 10 minutes) adds an element of intensity and competition to the exercise. This timed aspect adds pressure for participants to push themselves harder and see how fast they can finish the workout.

The Mechanics of Fran

Now that we understand the purpose of Fran let’s break down the mechanics of how to perform this challenging workout properly. As mentioned before, Fran consists of thrusters and pull-ups, so we’ll go over each movement individually.

For thrusters, you’ll start with a barbell at shoulder height. Perform a front squat, keeping your chest up as you lower yourself down until your hip crease passes below your knees. Then drive through your heels to stand back up while simultaneously pressing the barbell overhead. This completes one rep.

For pull-ups, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart. Pull yourself up until your chin is above the bar then lower yourself down in a controlled manner.

Tips for Completing Fran Successfully

Like any Crossfit workout, there are various strategies and techniques that can help you complete Fran more efficiently or with better form. Here are some tips to keep in mind when tackling this challenging workout:

1. Prioritize form over speed: While completing Fran under the time limit is always a goal, sacrificing form to finish faster can lead to injury. Focus on maintaining proper form throughout the workout, even if it means taking a little longer to complete each round.

2. Pace yourself: Fran may seem like an all-out sprint, but it’s important to pace yourself to avoid burning out too early. Break up sets of thrusters and pull-ups into manageable chunks and take rest breaks as needed.

3. Scale when necessary: Don’t be afraid to scale the exercises in Fran if needed. Use lighter weights for thrusters or switch to assisted pull-ups if you’re not yet able to do strict ones.

Variations of Fran

While the original Fran workout is still a staple in Crossfit, there are now various versions and variations of this classic WOD that you may encounter in classes or competitions. These variations can include different weights, rep schemes, or even other movements added into the mix. Some popular variations of Fran include:

– Heavy Fran: Using heavier weights for both thrusters and pull-ups, typically 135 pounds for men and 95 pounds for women.
– Strict Fran: Eliminating any kipping or swinging movements in the pull-up and instead focusing on strict, controlled movements.
– On Fire Fran: This version adds burpees into the mix between rounds

When it comes to the fitness world, there are plenty of workout programs and training methods that have gained popularity over the years. Crossfit is one of those programs that is well-known for its intensity and diversity. Within the world of crossfit, there is a specific term that may seem unfamiliar to some: “Fran”. So what exactly is a Fran in crossfit?

The Origins of Fran

Before diving into what a Fran actually is, it’s important to understand where this term originated from. The term was first coined by Coach Greg Glassman, the founder of Crossfit, back in 2007. It was created as part of their benchmark workout series and has since become a staple in crossfit training.

The Definition of Fran

So what exactly is a Fran? In short, it’s a type of workout or WOD (workout of the day) that includes two exercises: thrusters and pull-ups. These two exercises are completed as quickly as possible with minimal rest in between, making it an intense workout that tests both strength and endurance.

The Format of A Fran Workout

Now that you know what exercises are involved in a Fran workout, let’s break down the format. A Fran consists of 21-15-9 reps scheme, meaning you complete 21 repetitions of each exercise followed by 15 repetitions and then finally 9 repetitions for each exercise.

The thrusters are completed with a barbell where you begin with the bar resting on your shoulders close to your neck. From there, you squat down until your hips are below your knees then come back up while simultaneously pressing the bar overhead until your arms are fully extended.

The pull-ups can be done with either strict or kipping form. Strict pull-ups involve hanging from a bar with straight arms and pulling yourself up until your chin is over the bar. Kipping pull-ups involve a more dynamic motion where you use momentum to get your chin over the bar.

The Purpose of Fran

So why do crossfitters put themselves through this intense workout? The purpose of Fran is to improve overall conditioning and test both strength and endurance. It’s a highly efficient exercise that works multiple muscle groups at once, making it a great addition to any training regimen.

The Benefits of Doing Fran

In addition to improving overall fitness, doing Fran also has many other benefits. One major benefit is that it can be completed in a short amount of time, making it a great option for those who are short on time but still want an effective workout.

Fran also promotes mental toughness as it requires you to push through the intensity and fatigue to complete the workout. It can also be scaled or modified for beginners or individuals with injuries, making it accessible for all fitness levels.

Tips for Completing A Fran Workout

As with any high-intensity workout, there are some tips that can help you make the most out of your Fran experience. First and foremost, make sure to warm-up properly before starting the workout. This will help prevent injury and prepare your muscles for the exercises ahead.

Be mindful of your form while completing thrusters and pull-ups to prevent injury and ensure you are getting the most out of each repetition. Take breaks when needed but try not to rest too long as this will hinder your progress.

Lastly, remember to stay hydrated and fuel your body with proper nutrition before and after completing a Fran workout.

Incorporating Fran Into Your Fitness Routine

While completing a full-blown Fran workout may seem daunting, there are ways to incorporate parts of it into your regular fitness routine. You can incorporate thrusters or pull-ups into circuits or use them as finishers for your regular workouts.

Another option is to gradually increase the reps of each exercise to build up to a full Fran workout. This way, you can challenge yourself without feeling overwhelmed.

In conclusion, a Fran in crossfit refers to a specific type of workout that includes thrusters and pull-ups in a 21-15-9 rep scheme. It was coined by Coach Greg Glassman and serves as a benchmark workout in crossfit. Completing a Fran is an excellent way to improve overall fitness and test both strength and endurance. Follow the tips mentioned above to make the most out of your Fran experience and consider incorporating parts of it into your regular fitness routine for added challenge.

1. What is a Fran in Crossfit?
A Fran is a popular CrossFit workout that consists of 21-15-9 repetitions of thrusters and pull-ups.

2. How do I perform a Fran in Crossfit?
To perform a Fran in CrossFit, you will do 21 thrusters followed by 21 pull-ups, then 15 thrusters followed by 15 pull-ups, and finally 9 thrusters followed by 9 pull-ups. The goal is to complete the workout as fast as possible.

3. What equipment do I need for a Fran in Crossfit?
You will need a barbell and weights for the thrusters, as well as a pull-up bar for the pull-ups. Some modifications allow for the use of dumbbells or resistance bands if needed.

4. Is the Fran workout suitable for beginners?
The Fran workout is not recommended for beginners as it requires a high level of fitness and proper form to prevent injury. It is best to consult with a certified CrossFit coach before attempting this workout.

5. What muscles are targeted during a Fran in Crossfit?
The Fran workout targets several major muscle groups, including the legs (quadriceps, glutes), shoulders (deltoids), and back (latissimus dorsi). It also engages smaller muscles such as the biceps and triceps.

6. Can I scale or modify the Fran workout?
Yes, if you are unable to perform any part of the prescribed workout or feel that it is too challenging for your current fitness level, you can scale or modify with lighter weights or variations of exercises such as push-ups instead of pull-ups.

In conclusion, a “Fran” in CrossFit refers to one of the most popular and challenging workouts in the CrossFit community. It consists of thrusters and pull-ups, performed at high intensity and for a specific time frame. Despite its seemingly simple structure, Fran is a complex and demanding workout that requires proper form, technique, and mental toughness.

One of the key takeaways from understanding what a Fran is in CrossFit is the importance of scaling workouts to individual fitness levels. As with any CrossFit workout, it is crucial to adjust the weight and reps accordingly to ensure safety and prevent injury. Additionally, mastering functional movements like thrusters and pull-ups can have significant benefits for overall physical fitness.

Moreover, Fran represents the spirit of community and competition in CrossFit. It is often done in a group setting, with participants cheering each other on and pushing each other to their limits. This sense of camaraderie is one of the defining aspects of CrossFit and can be a powerful motivator for individuals.

Furthermore, Fran can serve as a benchmark workout, allowing athletes to track their progress over time. By continually striving to improve their time or increase weight used during Fran, individuals can see tangible evidence of their hard work paying off.

Overall, understanding what a Fran is in

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Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.