Fight Gone Bad!

IMG_9688CrossFit WOD: Fight Gone Bad! [wmv][mov]

3 rounds of:

In this workout you move from each of the 5 stations after a minute.The clock does not reset or stop between exercises. This is a 5-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, you 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.

IMG_9690Add your total points from all 3 rounds for a total score.

Compare to December 2014 October 2013  April 2013  Sept. 2011  June 2011  Sept 2010  June 2010  Aug. 2009 Sept. 2009

Strength Focus:

3 Rep Max Deadlift

IMG_9686 IMG_9685Some beta on FGB - WHY? Named after MMA legend B.J. Penn, who tried the workout and compared it with a “fight gone bad,” this WOD tests mental toughness as much as power endurance.

IMG_9680 IMG_9677 HOW?

A couple of hacks to better your score: 1.  Push hard on the box jumps and push presses and then coast a bit on the rower.  Because the jumps and presses can be performed quickly, you can rack up a lot of points fast by giving them your all. You can then use the rower as an extra minute of active recovery so you’ll come back fresher for the next round.

2.  To boost your score, you need to improve your overall performance average only slightly—you don’t need to kill it on every exercise. If the last time you performed Fight Gone Bad you got 240 points, that breaks down to an average of 80 points per round. Divided by 5 exercises, that’s just 16 points per movement. In other words, to improve your score, you just need to perform 17 or more reps (or calories, in the case of the row) every round.

Keep that number in mind and achieve it. You’ll be tempted to do more on the exercises you’re good at, but don’t. Save energy for moves you’re weaker on.

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