Competition Corner

Lil' FRANkenstein : FRAN

Lil' FRANkenstein : a variation of FRAN followed by a deadlift max
Brought to you by The Morning Chalk Up
This event has two scoring components: time and weight.
At 3-2-1 go, teams will have 8 minutes to complete 15-12-9 & 9-12-15 thrusters and pull-ups. Athlete one will complete all 15-12-9 thrusters and pull-ups (15 thrusters, 15 pull-ups, 12 thrusters, 12 pull-ups, 9 thrusters, 9 pull-ups). At the completion of the 9th rep, athlete 2 will complete 9-12-15 thrusters and pull-ups in the same fashion.
Score 1 is the time it takes to complete Lil' Fran. If teams do not complete the workload in the 8 minute time cap, the score will be repetitions completed.
At the 8 minute mark, teams will have 5 minutes to establish a heavy single deadlift. Athletes must demonstrate a complete lock out at the top of the deadlift in order for the repetition to be a good rep.
Teams get to decide who athlete one & two are. 35 and 45lbs bars will be used for FRAN. All teams will use the 45lb bar to establish their heavy deadlift. Straps are not allowed.
Standards:
Thrusters: athletes must squat below parallel and complete a full lock out of the hips, knees and arms at the top. The rep must be completed in one fluid motion from the bottom of the squat, a front squat to jerk is not allowed.
RX Pull-ups: each rep starts with full extension, any style of pull-up is allowed as long as the requirements are met. The rep is counted when the athlete's chin break the horizontal plane of the bar. Tape & grips are not allowed (one or the other).
Scaled Jumping Chest to Bar: the pull-up bar will be approximately 6 in or more above the top of the head when the athlete is standing tall. Boxes, plates, etc can be used. At the start of each rep, the athlete must lower the body until full extension is reached. The rep is credited when the chest clearly comes into contact with the bar (below the collar bone).
Deadlift: athlete's must demonstate complete lock out of the hips and knees with shoulders behind the bar for the repetition to be counted.