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Workout of the Day – Friday January 11th, 2019 “Fight Gone Bad”

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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

In “Fight Gone Bad”, your score is the total repetitions across all three rounds. For tracking, the easiest way to do so is to write down your total after each round during the 1:00 rest. For example, if you complete 15 WB, 15 SDHP, 15 BJ, 15 PP, and 15 calories on the rower, write down 75 during the 1:00 rest. Do the same for rounds two and three, and add them together in the end.

This is a workout that one can game pretty heavily. As we look into the workout, we can draw that a push press requires far less effort for one repetition than a calorie on the rower. With that said, I want to remind us that the purpose of this workout is training. In competition, it would be irresponsible not to game and strategize every aspect of the workout. Here however, we are looking for a specific stimulus. And in today’s piece, it’s as simple as this – lactic threshold training. We are using light loads for repetitions, requiring one to find the balance of constant movement without reaching total muscle fatigue. Let’s use this conditioning piece for what it’s worth – for building engine.

Wallballs – Bring the arms down between repetitions. A quick shake out here can help preserve the shoulders for the push presses.

Sumo Deadlift High Pulls – We do not train this movement consistently, so take our time in our warmup and preparation feeling this one out. A very common fault as we learn this movement is an early arm bend. Much like a power clean, be patient as the bar comes off the floor with long, extended arms.

Box Jumps – 20″ for both genders, and rebounding box jumps are allowed here. In all of CrossFit’s benchmark workouts, we only allow rebounding (extending fully in the air as we jump off the box) in Fight Gone Bad and Christine. Purely because they were historically designed that way.

Push Press – Let this be a true push press today, and not a push jerk. Focus on keeping the heels on the floor during the dip drive by sitting ever so slightly back during the dip.