“Fight Gone Bad!”
By popular demand, this is a version of 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 15 pound ball, 9 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Kettlebell Swings 16kg (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.
Add your points and post them to comments.
“Here‚Äôs what typically happens when we dump an elite endurance athlete into a typical CrossFit circuit like ‚ÄúFight Gone Bad‚Äù. The endurance athlete cannot come close to the reps CrossFitters post on each station and often explains that the loads, though none are over 75 pounds, are too heavy. Indeed, much of the endurance athlete‚Äôs difficulties at the initially prescribed loads look, with partial, slow, or even failed reps, like muscular failure.
If we then reduce the load so that the endurance athlete can match the reps of our regulars, then they ‚Äúgas‚Äù ‚Äì often spectacularly.
The performance of elite and world-class endurance athletes exposed to CrossFit like workouts (mixed modal, high intensity, functional movements) reveals them to be closer to sedentary than CrossFit.” Coach Greg Glassman