1/11/2019
CrossFit Templum – CrossFit
Overview
In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. Prescribed box height for all athletes is 20 inches. Stagger by two minutes if short on equipment. Or if need you can start at a different station, however it is preferred to stay in the order as prescribed if possible.
Warm-up
Warm-up (No Measure)
:30 Seconds
Plate Hops
Quad Stretch
Plank to Squat/Frog Jumps
Plate Push Presses
Active Samson
Active Spidermans
Plate High Pulls
Push-up to Down Dog
Air Squats
Plate Ground to Overhead
Side Lunges
Plate Counterbalance Squats (Press Away From Body During Squat)
Bergeron Barbell Warmup2 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Box Pigeon Pose
Box Supported Ankle Stretch
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Female RX: 14# and 55#
*Male and Female RX on box is 20in*