Some of the most famous CrossFit workouts are named after girls. Do this one to get a taste of what CrossFit is all about
‘All the “girls” are fun,’ says Bridges. ‘Beginners should start with one that’s dirty enough to give them a feel for how demanding CrossFit is, but without too many technical movements so they can give it a go without having to train the exercises first. This one’s named Fran.’ With a 40kg barbell, perform 21 reps of thrusters, followed by 21 pull-ups. Then do 15 reps of each exercise, then nine reps of each.
Hold the barbell on the backs of your shoulders with your hands just wider than shoulder-width apart. Sink into a deep squat, stand and press the bar overhead.
To put in the best time possible, you need to learn butterfly pull-ups, where you use a motion similar to the swimming stroke to power the move. If you’d rather do each rep strict, it’s a dead hang at the bottom, chin over the bar at the top.
Sub-7min (Bridges’s best time is 2min 2sec)
TIME TO AIM FOR