REMINDER: Saturday September 17th – NO OLY Class at 6a, it will be at 7am instead!!!
Today we’re doing one of the classic CrossFit workouts – Fight Gone Bad. So why not a mini history lesson on where the workout originated and why it kicks your butt!
Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked when asked how the WOD went? He replied it was like a “Fight Gone Bad” when asked how it compared to a real fight. [source: Athlepedia]
Dynamic Warm-Up – Mobility
Prepare to for..
WOD: “Fight Gone Bad”
3 Rounds of:
Wallballs 20/14 14/10 10/8
Sumo Deadlift High Pull 75/55 65/45 55/35
Box Jumps 24/20 20/16 16/12
Push Press 75/55 65/45 55/35
Row for Calories
Rest 1 minute
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” you must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
*Scale lbs and movement accordingly to maintain intensity with good mechanics on each minute round on A. Ask your coach for help.
B. Accessory Work (Shoulders) *see PDF for week on white-board
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.