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CrossFit Templum – CrossFit

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“Fran” is arguably the most well known CrossFit workout of all time. A simple, yet effective combination of movements. The weight on the barbell should be something that athletes could absolutely hold onto the first set of 21 repetitions unbroken if they wanted to. Strategy may decide otherwise for many athletes, but the capacity should be there. If unable to complete more that 21 unbroken pull-ups, reducing the reps or using a pull-up variation will allow athletes to get the “sprint” stimulus of this workout. The preferred variation today is a jumping pull-up as it is the most metabolically demanding. This workout should be completed in under 7mins. If not try to scale accordingly to get the appropriate metabolic response.


Warm-up (No Measure)

:30 sec movements:

Jumping Jacks

Active Spiderman

Air Squats

Active Samson

PVC Front Squats

Pushup down dog

Slow PVC Thrusters

Inch Worms

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Deadlift (Build to a heavy set of 5)

Movement Prep and Coaching

Warm-up (No Measure)


10 sec dead bar hang

10 scap retractions

5 kips

1-3 Strict

1-3 kipping pullups

Thursters: Delay the press

Build to workout weight


Fran (Time)

Thrusters, 95# / 65#

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