CrossFit WOD: Fight Gone Bad

WARM-UP
2 sets:
1:00 Row
8 Inch-worm + Pushups
12 Box Steps (6/leg)
16 Air Squats

2 sets:
1:00 of rowing
10 Shoulder Press (35/45 lb)
10 Sumo Deadlift High Pull
10 Box Jumps
10 Wall Balls
10 Sumo Deadlift High Pull (55/75 lb)
10 Push Press (55/75 lb)

NOTES

• Use the first 2 sets to get the hips and shoulders mobile. Take your time during each movement and focus on increasing range of motion during each rep.
• Start the row at a light pace, and pick it up throughout the warm-up. By the final row, you should be near workout speed.
• Use the strict presses and sumo deadlift high pulls to get your body accustomed to the movements in the workout. Go slow and focus on nailing proper positions for each lift.
• Don’t rebound the box jumps during the warm-up. You can do a practice set rebounding 5-10 reps afterward if needed.
• Choose a light enough load that won’t require a warm-up set.

Test 
Fight Gone Bad
3 rounds for reps:
1:00 Wall Balls (14/20 lb)(9/10 ft)
1:00 Sumo Deadlift High Pull (55/75 lb)
1:00 Box Jumps (20 in)
1:00 Push Press (55/75 lb)
1:00 Row for calories
– Rest 1:00 between rounds.

Training 
3 rounds for reps:
1:00 Wall Balls (10% max C&J)(9/10 ft)
1:00 Sumo Deadlift High Pull (55% max Jerk)
1:00 Box Jumps (20 in)
1:00 Push Press (Same bar weight)
1:00 Row for calories
– Rest 1:00 between rounds.

Compare to 3/17/23

Strategy

• Going into this workout, have an idea of which movements are your best and which movements you should pace.
• Push the pace through your strong movements and try to get as many reps as possible; consider moving for the entire minute.
• During your pace movements, accumulate good reps, while recovering and preparing for the next movement. Transition to the next movement at the :50 mark.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Fight Gone bad

Compare to 3/17/23

Workout 2: 20 min
For load:
3-3-3-3-3
Push Press
NOTES

• Work up to 70-80% and hold across for as many sets as possible.
• Lift a heavy set of three for multiple reps and sets.

Workout 3: 15 min
3 rounds for time:
300-m Run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

NOTES

• 0:00-15:00 (including rest).
• Hit each distance as hard as possible.

Strategy

• Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
• To avoid gaming this workout, give yourself time ranges for each distance. For example, plan to finish the 300-m distance with a :50-1:10 window.
• Try to perform this workout with a buddy or a group for more of a push to keep driving forward.

Stretching: 10 min
2 sets:
:30 lacrosse ball calf roll / leg
:30 Lacrosse Ball Roll / Foot