Today was the first exposure of "Fight Gone Bad" for the Brighton crew. "Fight Gone Bad!" The following is the description from the mothership www.crossfit.com.
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 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 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.
Our class subbed DB thrusters for the Wall-ball and used 10lbs for the women and 15lbs for the men. The weight on both the SDHP and Push-press were scaled down to 18lbs for the ladies and 35lbs for the men. All else was the same. Due to this being everyone's first time I agreed not to post the results for this one, but I have kept all the records and next time I will not be as kind. :)
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