Today’s WOD is in the format of Fight Gone Bad- a workout patterned after a mixed martial arts fight: 3 rounds that last 5 minutes each with a 1 minute break between rounds. It was reportedly created by CrossFit owner and founder Greg Glassman in trying to come up with a WOD for fighter BJ Penn who wanted a conditioning program that mimicked a WFC fight. The story goes, Penn finished the WOD and said something like, “That wasn’t like a fight… that was more like a fight gone bad.” The name stuck. In the workout, each minute focuses on a different movement- and you work at it for max reps.
Today’s installment of FGB is the 5th Version that we have done over the past two years- using 5 movements but only one of which (sumo deadlift high pull) exists in the original FGB. Today we add unbroken pull up and push ups for targeting the “McGee Challenge” and we add power snatch and dragon flag sit ups because, well, they get the heart rate up and the midline taxed!
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm open training hour
Fight Gone Bad Style Version 5
Three rounds of 5 movements, max repetitions* in one minute
Power snatch (35/25kg)
Sumo deadlift high pull (same as snatch)
Strict pull ups*
Dragon flag sit ups
Rest for one minute
Post total number of reps and load to chalkboard/journals
*Rx for push ups and pull ups- only ONE SINGLE unbroken set is allowed. No breaking of push ups and pull ups in the minute… think: “McGee Challenge”