Today, we are doing one of the most famous CrossFit mainsite WODs, “Fight Gone Bad.” This WOD consists of 3 rounds of 5 movements, each performed for 1 minutes. At the end of each round, you take a 1 minute rest. Your score in Fight Gone Bad is the total number of reps after 3 rounds. 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. Those whose rounds are similar in reps have a high recovery rate. 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. 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. We are starting this month with sets of 5 squat cleans, not the typical 8. That’s because we will be working on percentages during the final week of the month. So, make sure you are recording your numbers.
CrossFit Alloy WOD for 8/5/2015:
5, 5, 5, 5, 5
“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 Club