What is a good time for Strict Fran?

Good times for Strict Fran depend on your fitness level: Elite athletes finish under 20:00, advanced athletes target 20:00-15:00, intermediate athletes aim for 15:00-11:00, and beginners should focus on proper form over 11:00.

What is considered a good Strict Fran time?

A good Strict Fran time for most CrossFit athletes is between 15:00-11:00 (intermediate level). Elite times are under 20:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Strict Fran?

Your Strict Fran pace should match your fitness level. Beginners should aim to finish around 11:00 with good form, while advanced athletes can target 20:00-15:00. Always prioritize proper movement over speed.

How do I scale Strict Fran?

Strict Fran can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Strict Fran work?

Strict Fran primarily works the muscles involved in Thruster, Strict Pull-Up. This workout develops muscular endurance, strength.

Workout Description

21-15-9 reps for time of: Thrusters (95/65 lb) Strict Pull-Ups

Why This Workout Is Very Hard

The standard Fran load is paired with 45 Strict Pull-Ups, dramatically increasing upper-body strength and recovery demand compared with kipping Pull-Ups.

Benchmark Times for Strict Fran

Elite: <6:00
Advanced: 7:00-8:00
Intermediate: 9:30-11:00
Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in Thrusters and high-volume Strict Pull-Ups.
Strength (7/10): Strength reflects the absolute force and loading requirement of Thrusters and high-volume Strict Pull-Ups.
Power (6/10): Power reflects the need for forceful, fast contractions while completing Thrusters and high-volume Strict Pull-Ups.
Speed (5/10): Speed reflects cycle rate, transitions, and the value of moving quickly through Thrusters and high-volume Strict Pull-Ups.
Flexibility (4/10): Flexibility reflects the usable range of motion needed to perform Thrusters and high-volume Strict Pull-Ups safely and efficiently.
Endurance (4/10): Endurance reflects the sustained breathing and cardiovascular demand of Thrusters and high-volume Strict Pull-Ups.

Movements

Thruster
Strict Pull-Up

Scaling Options

Use Kipping Pull-Ups or Ring Rows if ten consecutive Strict Pull-Ups are not available, and reduce Thruster load as needed. The official intermediate option uses 21-15-9 Thrusters with 15-12-9 Strict Pull-Ups.

Scaling Explanation

The workout should remain a descending couplet without repeated pulling failure. Adjusting pull-up volume or variation preserves continuous pressing and pulling interference.

Intended Stimulus

A controlled grind rather than classic Fran's sprint. Thrusters should stay in large sets while Strict Pull-Ups are broken before failure with short planned rests.

Coach Insight

Protect the pulling sets from the first round. Use fast, deliberate singles if needed and avoid long lockout holds on Thrusters that further fatigue the shoulders.

Benchmark Notes

There are 90 total reps. L5 at 13:00 requires 8.7 seconds per scored rep including transitions; L10 at 6:00 requires 4.0 seconds per rep and exceptional strict pulling density.

Modality Profile

Strict Pull-Ups usually consume more time than the Thrusters, creating a slight gymnastics majority over weightlifting.