Mainsite Tuesday?

The last several weeks we were incorporating “Mainsite Mondays” and this week we pushed the interesting mainsite WOD to Tuesday.

Why did Monday's WOD "feel" so much worse than it looked on paper for some of us?  Welp, Monday's WOD involved what we like to call "movement interference" -- the concept that multiple movements which comprise the workout have redundant patterns, therefore the accumulated fatigue never quite clears your system the same way it would in a more complimentary couplet or triplet where the movements are opposing patterns.  Tuesday's WOD is just that -- a complimentary couplet(ish... sorta) which is a variation on quite possibly the most famous couplet of them all in CrossFit... Fran.

The "Complex Fran" WOD comes to us courtesy of the CrossFit.com main site and was the final event in the Masters 35-39 and Teen 16-17 divisions at the CrossFit Games in 2018.  To watch those fire-breathers do this workout check out the archived footage of the event on the CrossFit Games website here (click on the "Age Groups" tab > EVENTS: CF > then select the division & heat you want to watch by clicking the colored circles below the video feed).

Enjoy this twisted twist on Fran!

WOD For 08-20-19:

Alternating EMOM For 4 Rounds (12 Minutes):

1) 4 Thrusters (climbing in load)

2) 10 Lateral Bar Burpees (climbing in pace each round)

3) 4-8 Reps of the Complex (progressing to the next movement each round):

Kips > Kipping Pull-ups > Kipping Chest-to-Bar Pull-ups > Bar Muscle-ups

-then-

"Complex Fran"

For Time:

7 Bar Muscle-ups

7 Chest-to-Bar Pull-ups

7 Chin-Over-Bar Pull-ups

21 Thrusters @ 95/65 lbs

5 Bar Muscle-ups

5 Chest-to-Bar Pull-ups

5 Chin-Over-Bar Pull-ups

15 Thrusters

3 Bar Muscle-ups

3 Chest-to-Bar Pull-ups

3 Chin-Over-Bar Pull-ups

9 Thrusters

(Workout courtesy of CrossFit.com)