“Fight Gone Bad” is the name of a workout I’ve been wanting to try for a while. I finally got that chance on Saturday during our open gym session with Coach Steve. If you’ve got 7 minutes to view this video, I highly suggest it. It’s a full rundown on this WOD straight from the guy who came up with it–CrossFit co-founder Greg Glassman.
If you don’t have time to watch that, here’s a breakdown of this WOD–
One round consists of:
1 minute of wall ball tosses (20lbs)
1 minute of sumo-deadlift-high-pulls (75lbs)
1 minute of box jumps (24″)
1 minute of push presses (75lbs)
1 minute of rowing (record calories burned)
1 minute of rest
For our WOD, we did three rounds. Eventually I’d like to do a full 5 rounds but that’s something to look forward to at a later date!
My final totals for “reps per round” were 65-60-65, for a total score of 190. I had initially hoped for a score of 150 total points but after getting through 65 reps in the first round I knew 180 was attainable.
In each round I completed 15 wall ball tosses, and a minimum of 15 SDHPs, 15 push presses and 10 calories burned on the rower so to me it was very obvious that the box jumps are where I need to work on my speed. I only averaged about 5 box jumps per minute so that needs improving.
I’m going to try a three-rounder again soon though because I really want to score over 200 and this is well within my range.
After taking Easter Sunday off, we were back at it yesterday and the clean and jerk was the order of the day. Here’s a good video from Mike Burgener on this lift–