Strict Weighted Pull-up 

On the 3:00 x 5 Sets: 


Score: Total Load 



Thrusters (95/65) 


Time Cap: 8 Minutes

KG | (43/29)




  • Workout brief |  https://youtu.be/kiQansYwGCU
  • Resource Links |  CompTrain Gym Resource Drive
  • General WU video | https://youtu.be/NBEHEqyDZrs
  • Specific WU video | https://youtu.be/jSJsT7YahMw | https://youtu.be/_gEXkloe5eo
  • In part 1 we’re focused on upper body pulling strength with weighted pull ups. To modify for part 1, begin with the greatest assistance and decrease assistance throughout the sets.  Fran is an infamous and classic CrossFit style couplet. Meant to be completed at a fast and furious pace, these two opposing push and pull movements make a spicy combination. The true challenge today is to choose the correct movements and modifications to achieve this and not get slowed up anywhere along the way. Athletes should prioritize the intended stimulus of the workout today by choosing modifications and reps that let them push hard and stay uncomfortable but moving for the duration.
  • Score | Total time to complete work
  • Thrusters | 2 sets or less
  • Pull ups | 2 sets or less

The One | Teaching Focus 

Hips hands, hands hips.

  • For our thrusters we want to teach athletes how to wait on the hips to extend before pressing the bar and also how to wait on the bar to make contact with the body before initiating the next squat. This will maximize efficiency and keep the athlete from leaking energy and power. 



  • Reduce Loading
  • Sub Dumbbells
  • Front Squats
  • 42-30-18 Air Squats

Pull Ups

  • Reduce Reps (Ex. 15-12-9, 12-9-6)
  • Banded
  • 12-9-6 Reps Strict Pull-ups
  • Ring Rows
  • Alternating Dumbbell Plank Rows

  • In part 1, athletes will have plenty of time to share whatever they’re using to weight their pull ups. Athletes can assist each other with loading the DB between the legs. 
  • In part 2, manage your timeline and classroom so that athletes have an extremely quick and clear transition from the barbell to the rig and back to the barbell. If you need to run 2 heats, manage your class time accordingly. If you’re choosing to run 2 heats, you can pair athletes up and have one group count reps and encourage their partner during their heat. 


Whiteboard Brief (3 Minutes)(0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
  • Get out barbells 

General Flow :15-20 each

  • Arm circles forward
  • Arm circles backward 
  • Arm swings(Up & Over) 
  • Arm wraps 
  • Trunk twists planted
  • Trunk twists w/ rotation 
  • Quad pull 
  • Knuckle draggers
  • Reverse lunge w/ reach
  • Alternating spidermans
  • Downward Dog
  • Squat hold 
  • Air squats 

CT Barbell Flow :15-20 each

  • Goodmornings 
  • Back squat 
  • Elbow rotations 
  • Behind the neck press & reach
  • Stiff leg deadlifts 
  • Front squats 

Specific Warm Up (15 Minutes) (9-24)

Thruster | tell, show, do, check 

  • Establish stance and grip 
  1. Feet shoulder-width apart 
  2. Hands shoulder-width apart 
  3. Bar rests on shoulders 
  4. Full grip on bar 
  • 4 Shoulder press 
  1. Focus on engaged midline with bar overhead 
  • 4 Cued push press 
  1. Focus on timing of extending the legs and hips before pressing
  2. Static focus on active shoulders overhead 
  • 4 Cued front squat 
  1. Focus on high elbows 
  • 4 Cued thruster 
  1. Focus on generating power through hips and legs. 
  2. Focus on timing. Wait to press until you stand all the way up. Wait to squat until the bar makes contact with the shoulders.
  • 3 Cued lightweight thrusters 
  1. Focus on full grip & high elbows 
  2. Focus on timing of press
  • 3 Thrusters 

Pull Ups | tell, show, do, check 

  • 10 Scap pull ups 
  • 10 Kips 
  1. Toes pointed & feet together 
  • 1-3 Strict pull ups 
  1. Or 5 kip swings 
  • Demonstrate weighted pull up variations
  1. Modify to banded 
  • Set stations 

Strength (17 Minutes) (24-41)
  • 2:00 to build to workout weight
  • Every 3:00 x 5 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47)
  • Practice Round 
  1. 6 Thrusters 
  2. 6 Pull ups 
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (47-57)

Look For 

  • Thrusters | Timing. Cue athletes to wait on pressing the bar until their legs and hips fully extend. Cue athletes to wait on the barbell to come back into contact with the shoulders before initiating the squat. 
  • Pull ups | Full range of motion. With today being a benchmark workout, reinforce full range of motion for all athletes whether they’re completing pull ups, scaled pull up variations, or ring rows. 

Post Workout Clean Up & Chat (57-60)


Home Workout  [DBs & jump rope]


DB Thrusters (95/65) 



“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.

Never complain.

Never make excuses.

After Party 


Empty barbell strict press 

Empty barbell snatch grip bent over row