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1/11/2019

10
Jan

1/11/2019

CrossFit Templum – CrossFit

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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*

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