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.
The modified weight to be used is 45 pounds for the Sumo deadlift high-pull and push press and a 12 pound medicine ball for the wall ball shots.
Add your points and post them to comments.
Cill Adams of CrossFit Santa Cruz with Neal Thompson of CrossFit Boston.
14 comments:
292 Modified
KS
Modified 300
Sam
As Rx'd
306
NC
As Rx'd
275
TH
First time!
As Rx'd
266
WT
Modified 251
Amy
Modified 301
Eileen
Modified 267
marcia
First time.
As RX'd
208
Mark
First time, done as Rx'd
220
Mike
Subbed step ups for box jumps. All else as Rx'd.
320
George
Subbed 45# bar for SDHP, all else as Rx'd.
281
Gordon
7am CrossFit subbed Cindy for Fight Gone Bad.
Liz - 19 rounds complete in twenty minutes
Melissa - 19.5 rounds complete in twenty minutes
Both subbed jumping pull-ups.
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