Fri, 01/11/2019

January 11, 2019

 

 

"Fight Gone Bad"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

 

 

Notes:

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. Prescribed box height for all athletes is 20 inches. Stagger by two minutes if short on equipment.

# THE WHY
Room set-up is important today on this benchmark workout. A good flow makes it easier for athletes to get a lot of work done. Ideally, the workout flows in order from: Ball-Bar-Box-Bar-Rower. This means potentially having two barbells out on the floor and pre-staging boxes and rowers. Doing so is both visually and logistically appealing. It also “creates the race”. Athletes are more likely to push hard and spend more time working if the next station is close and there is someone next to them doing the same thing. Staggering by two minutes also allows athletes using the same weight to share a lane. 

 

 

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