Today, we are doing one of the most famous CrossFit mainsite WODs, “Fight Gone Bad.” Â This WOD consists of 3 rounds of 5 movements, each performed for 1 minutes. Â At the end of each round, you take a 1 minute rest. Â Your score in Fight Gone Bad is the total number of reps after 3 rounds. Â Along with testing your ability to perform proficiently at a number of different movements, this WOD also tests your ability to recover quickly in 1 minute before starting again. Â Those whose rounds are similar in reps have a high recovery rate. Â Those whose later rounds drop significantly are having a harder time recovering.
Fight Gone Bad was created to simulate the work/rest ratios of a Mixed Martial Arts fighter. Â These fighters have to work at a very high intensity for 5 minutes and then recover quickly in 1 minute before entering 2 more rounds of the fight.
Before we do Fight Gone Bad, we will be starting our second strength movement for the month, Squat Cleans. Â We are starting this month with sets of 5 squat cleans, not the typical 8. Â That’s because we will be working on percentages during the final week of the month. Â So, make sure you are recording your numbers.
CrossFit Alloy WOD for 8/5/2015:
Strength:
Squat Cleans
5, 5, 5, 5, 5
MetCon:
“Fight Gone Bad”
3 Rounds for Reps
1 Min Wall Balls (20/14)(10/8)
1 Min Sumodeadlift High Pulls (75/55)
1 Min Box Jumps (20″)
1 Min Push Press (75/55)
1 Min Row for Calories
1 Min Rest
Post Weight and Total Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Min Wall Balls (20/14)(10/8)
1 Min Sumodeadlift High Pulls (55/35)
1 Min Box Jumps (20″)
1 Min Push Press (55/35)
1 Min Row for Calories
1 Min Rest
Brass:
3 Rounds for Reps
1 Min Wall Balls (14/10)(9/8)
1 Min Sumodeadlift High Pulls (55/35)
1 Min Box Jumps (Short Box)
1 Min Push Press (55/35)
1 Min Row for Calories
1 Min Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Min Wall Balls (20/14)(10/8)
1 Min Sumodeadlift High Pulls (55/35)
1 Min Box Jumps (20″)
1 Min Push Press (55/35)
1 Min Row for Calories
1 Min Rest
Brass:
3 Rounds for Reps
1 Min Wall Balls (14/10)(9/8)
1 Min Sumodeadlift High Pulls (55/35)
1 Min Box Jumps (Short Box)
1 Min Push Press (55/35)
1 Min Row for Calories
1 Min Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Min Wall Balls (20/14)(10/8)
1 Min Sumodeadlift High Pulls (55/35)
1 Min Box Jumps (20″)
1 Min Push Press (55/35)
1 Min Row for Calories
1 Min Rest
Brass:
3 Rounds for Reps
1 Min Wall Balls (14/10)(9/8)
1 Min Sumodeadlift High Pulls (55/35)
1 Min Box Jumps (Short Box)
1 Min Push Press (55/35)
1 Min Row for Calories
1 Min Rest