CrossFit Workout: Fight Gone Bad

Happy St. Patrick’s Day

WARM-UP
2 sets:
1:00 of 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 pulls (55/75 lb)
10 Push Press (55/75 lb)

NOTES

• Use the first 2 sets of the warm-up to get the hips and shoulders mobile. Take your time during each movement and focus on increasing your range of motion during each rep.
• The row should start at a light pace and progress 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.
• The weight used today should be light enough that you don’t need a warm-up set. Get right to weight.

RX / Intermediate
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.

BEGINNER
3 rounds for reps:
1:00 wall-ball shot (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pull (35/45 lb)
1:00 Box Steps (12/20 in)
1:00 push press (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Stimulus & Goals

• 200+ reps, advanced 300+, able to complete 10 unbroken reps of everything.
• The first benchmark of the “Sport” month, Last tested on April 15th, 2022.

Strategy

• Cycle the push press, box jump, and sumo deadlift high pull reps very quickly. This is where you can accumulate most of your reps.
• Move at a conservative pace through the wall balls and the row. To get 2-3 more reps in these two stations, you will exhaust so much more energy than the reps are worth. Instead, use that energy on the other three movements.
• If you are maximizes the middle movements, then look to push the pace on the rower and go for broke to finish out each round.
• If you have a previous score, this will be great in giving you a goal to shoot for.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Fight Gone Bad

Workout 2: 20 min
2 sets:
2 Snatch (85%)

2 sets:
2 snatches (87%)

4 sets:
1 snatch (90%)

2 sets:
1 snatch (93%)

NOTES

• Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.
• The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max!

Workout 3: 15 min
5 sets:
3 Snatch High Pull

NOTES

• Use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. The big focus for today is to ensure your chest doesn’t rise before your hips.

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