Benchmark Girl: Fran

FRANFor Time · No cap

21-15-9 reps for time of:
Thrusters
Pull-ups

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 95 lb (43 kg) barbell

Women: 65 lb (29 kg) barbell

Men: CrossFit.com Intermediate: 75 lb (34 kg) thrusters 21-15-9, pull-ups 12-9-6

Women: CrossFit.com Intermediate: 55 lb (25 kg) thrusters 21-15-9, pull-ups 12-9-6

Thruster: hip crease below knee, bar locked out overhead. Chin over bar on pull-ups.

Before: 4 sets × 4 Front Squats at 80% 1RM + 3 sets × 5 Weighted Pull-Ups.

Pacing: Big sets with crisp mechanics; drive the thruster with the legs.

After: 3 sets × 10 Barbell Rows.

Nutrition: Surplus (+400 kcal).

Before: Thruster ramp-up sets, kip swings, short pull-up sets.

Pacing: Plan the 21s (e.g. 11+10) and keep transitions under 5 seconds. Sprint the 9s.

After: 8 min easy bike flush.

Nutrition: Maintenance calories.

Before: 5 min row + mobility.

Pacing: Smaller planned sets so the redline stays short in a deficit.

After: 12 min Zone 2.

Nutrition: Deficit (-350 kcal).

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/fran; CrossFit Journal, Sept 2003