Warm Up: Line Drills
Timed: 100 DoubleUnders (scale 3:1)
WOD: “Fight Gone Bad”
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 that it was like a “fight gone bad” when asked how it compared to a real fight.
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. 3 Rounds. The stations are:
. Wallball Shots: 20/14 pound ball, 10 ft target. (Reps)
. Sumo Deadlift High-Pull: 75/55 pounds (Reps)
. Box Jump: 20″ box (Reps)
. Push Press: 75/55 pounds (Reps)
. Row: calories (Calories)
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.
Cool Down: sit ups and plank hold ladder.
20/40, 30/60, 40/80
20 situps and 40 second plank hold, etc.