Today we are running the CrossFit Benchmark WOD called “Fight Gone Bad”… named such because when legendary MMA fighter BJ Penn finished this workout he supposedly said, “that wasn’t like a fight, it was more like a fight gone bad.” BJ Penn was doing CrossFit back in the early days to condition for his UFC battles. Today we are going to do it because it is a really good strength and conditioning WOD during which you will face countless mental battles. Fight through them. BE TOUGH.
Yes we have run this in the past- numerous times. You might have done “official” FGB events where you have someone recording your score- which I think is necessary in truly testing your FGB efforts. Today you are, of course, encouraged to go for as high of a score as possible… however, all you need to do is record the TOTAL number of reps for each of the 3 rounds… and then add up the 3 rounds to get one total score. More than anything- today is a training WOD aimed at pushing you to go hard physically and mentally.
You might also notice that we will use kettle bells for the sumo deadlift high pulls and dumbbells for the push presses- and in a typical FGB scenario- those would both be done with barbells. Also take note that in addition to the Rx weights- there are 4 additional scaling options. When you choose your scaling- please use ALL the weights listed within that same category. Please do not mix and match today!
Happy Fight Gone Bad (that sounds a little weird!)
Tuesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Midday Open Training Hour, Gymnastics Specialty class at 5pm
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (max reps)
Sumo deadlift high-pull, 32kg KB (max reps)
Box Jump, 20″ box (max reps)
Push-press, 35# DBs (max reps)
Row (max calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post total reps and scaling to chalkboard/journals.
“B” scaling is (in order of movements listed above):
16#, 10 ft target
24 kg KB
20″ box- jumps only
“C” scaling is:
14#, 9 ft target
20 kg KB
16″ box- jumps only
“D” version is:
10#, 9 ft target
16″ step up or 12″ box jump