This is a "named" workout in the Crossfit community. It is called Fran. It is one of the most physically and mentally taxing workouts in Crossfit. It is also probably the most popular. A thruster is a front squat into a press in one motion. My time was 5:41. The top dogs in Crossfit complete this version of Fran in the area of 3 mins, sometimes even faster. I did this same workout in July 2008 in 6:49. So while my time isn't competitive with best in the sport of Crossfit, I had a nice improvement and hope to see moe improvement the next time I do it.
the workout is
21 thrusters 95lbs
21 chest to bar chin-ups
15 thrusters 95lbs
15 chest to bar chin-ups
9 thrusters 95lbs
9 chest to bar chin -ups
The beautiful part about Crossfit is that it is scalable to all levels of fitness. Anyone can do this workout it would just be a slightly modified version. For example a lighter weight can used on the thrusters and regular chin to bar chin-ups can be used. If one is not able to do chin-ups, bar rows or ring rows can be used.
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