When filming this challenge, trainer Dellus West smashed his personal best by 27 seconds. He also beat the gym’s record by 15 seconds, with a time of 2.16 minutes.
CrossFit Central London owner Brian Sharp said: “This is one of the benchmark CrossFit workouts and it’s simple, but not easy. It is only two movements and the weight is relatively light, but the metabolic hit is amazing. You won’t forget your first Fran.”
Important note: This is an extremely intense workout and should only be attempted under supervision and once the techniques have been learnt and approved by an appropriately qualified individual, such as a weight-lifting coach.
Thruster
Chin-ups
Equipment needed: 43kg barbell, chin-up bar
The test
21 thrusters
Perform 21 thrusters with the barbell. A thruster is a front squat followed by push press, performed in a single movement.
21 chin-ups
Perform 21 chin-ups, unassisted, with an overhand grip as used here.
Repeat the circuit with 15 repetitions, and then 9.
How do you compare?
For more video tips and tuition check out the FitPro YouTube channel at www.youtube.com/fitproltd
This feature was first printed in the October/November 2010 issue of Fitpro Network magazine. To subscribe, email publish@fitpro.com
The views and opinions expressed in this article are those of the author and not of Fitness Professionals Ltd or Virtual Magazine. Consult a qualified health or fitness professional before making changes to your diet or exercise.
