Warm-up: Waiter’s Walk circa bldg. (35/20lbs), 10 Walking Lunges, 6 Side Lunges x2
MetCon – Fight Gone Bad:
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. 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. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball 20/12 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/50 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75/50 pounds (Reps)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
– From CrossFit main site (female scales are our own)
It was a fun day to introduce you guys to Fight Gone Bad. I hope you enjoyed it. The atmosphere in the gym was electric all day. The evening crowd had the luxury of having counters and cheerleaders for every class period. I can’t wait for this one to come around again.
Try not to get in anymore fights this week,