It’s that time again! FranFest 2014 is coming November 29th, and bringing a cash prize for the first time!
The WOD everyone loves to hate is back. New location, same rules, same amount of high fives and prs! With a partner. participate in up to three rounds of the classic CrossFit WOD “Fran.” Each round is slightly different. Not ready to do Fran as prescribed yet? Don’t worry, see below!
First round – combined score (Partner A + Partner B.) The clock doesn’t stop; Partner A does ‘Fran;’ when they drop from the last pullup, their partner does ‘Fran.’ Their score is the total time from the first thruster rep of Partner A to the last pullup of Partner B.
The fastest 8 teams from the First Round will be invited to participate in the Second Round.
Second Round – Reverse ‘Fran’ – Alternating
One partner will perform 9 Thrusters and 9 Pullups. When they finish their final pullup, their teammate will do 9 Thrusters and Pullups. The first partner then performs 15 Thrusters and 15 pullups; the second partner follows with the same, and this is repeated for 21 reps of each by both partners in the same manner.
The fastest 4 teams from the Second Round will be invited to participate in the Third Round.
Third Round – Strengths (aka Best Ball Fran) – Rx Only
One partner will do the ‘Thruster’ portions, and the other will do all of the Pullups for one round of “Fran.” The “One Bar In Hand” rule applies: if one partner is doing Thrusters, the other may not grab the Pullup bar until the barbell has hit the floor after the final repetition (it doesn’t need to be at complete rest.) Likewise, the Thruster bar may not be re-gripped until the partner doing Pullups has dropped to the ground after their last repetition. In other words, only one partner may have their hands on either bar at any time.
Fastest team – first to finish – is winner of FranFest2014!
You’re more than welcome to do a ‘scaled’ version of Fran. While only teams using the Rx weight and movements will be allowed to compete in the final, you can still be a part of this awesome event!
Instead of Scaled categories, competitors will face a time handicap for using less than Rx’d weight for Fran or doing modified Pullups.
Pullup Handicapping: Chin must clear bar or rep will not count.
Use of Prone Pullups (rings or bar, chin to wrists) : 1:00 Time Penalty
Thruster Handicapping: Athlete squat below parallel on each rep and come to full lockout for a rep to count. Rx weight: 95lbs men, 65lbs women.
NOTE: There will be no medicine balls allowed to check for depth.
Use of lighter weights (75lbs men, 55lbs women): 1:00 Time Penalty
Use of much lighter weights (55lbs men, 35lbs women): 2:00 Time Penalty
Wanna compete with your kid? Absolutely! They can choose either a 12lbs bar, a 25lbs bar, or PVC, and even do Jumping Pullups! For safety’s sake, teams with kids who aren’t in the Varsity Program will participate only in the first round (the changeovers become more chaotic in the second.)
Josh and Jill are partners. Josh can do full pullups but cannot use Rx weight, so he uses 75lbs instead. Jill can do the Rx weight for women, but relies on prone pullups.
Team Time: Josh 6:55 “Fran” + 1:00 Thruster Handicap = 7:55
Jill 4:52 “Fran” + 1:00 Pullup Handical = 5:52
TEAM TOTAL : 13:45 for the first round.
Second Round: Combined Alternating Time: 12:20 + 1:00 Thruster Handicap + 1:00 Pullup handicap = 14:20 for the second round.
Teams may elect to change strategy between rounds OR during rounds (ie may switch to prone pullups mid-round, but still takes the 1:00 handicap.)
Register online here! Top team wins $100 per person!
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