Warmup:
10 Cal Row
8 Box Step Ups
10 Spider-Man Lunge w/twist
10 Bow2Bends
8 Box Jumps
10 Reverse lunges
10 Pushup2Downward Dog
10 Cherry Pickers
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts, hang high pulls, sumo deadlift high pulls. Move hands to clean grip, feet back under hips and perform 5 reps of: Strict Press, Push Press
WOD:
“Fight Gone Bad”
3 Rounds for Reps:
1:00 Wall-Ball shots (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Press (75/55)
1:00 Row for Calories
– Rest 1:00 between rounds
Score = Combined reps and cals
Video courtesy of CrossFit HQ.
For those not familiar with this CrossFit Benchmark, Fight Gone Bad got its name from professional mixed martial artist, B.J. Penn. Penn had asked CrossFit founder, Greg Glassman, for a workout that would mimic a bout in the Octagon. After completing the workout, Glassman asked Penn how it compared. Penn’s reply? It was like a “fight gone bad.” Best strategy is don’t go all out in those first few minutes, but keep a steady, yet fast pace through each minute.
Scaling Options:
MB weight -> 14/10 -> as needed
Bar weight -> 65/45 -> as needed
Box height -> 16 -> as needed
Joint Strike CrossFit 