Sunday 060219

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🔹 Barbell Calf Smash

2 Mins. / Side

🔹 Push Press Progression:

Dip Hold

Dip n’ Drive Slow

Dip n’ Drive Fast

Full Push Press

🔹 Sumo Deadlift Progression:

Sumo Deadlift

Sumo Deadlift + Shrug (Slow)

Sumo Deadlift + Shrug (Fast)

Full Sumo Deadlift High Pull


Fight Gone Bad (AMRAP – Reps)

3 Rounds of:

1 Min. Wall Balls (20/14)

1 Min. Sumo Deadlift High Pulls (75/55)

1 Min. Box Jumps (20″)

1 Min. Push Press (75/55)

1 Min. Calorie Row

REST 1 Min.

🔹 WEIGHTS: Reduce to allow for non-stop, continuous movement for the majority of each minute.

🔹 BOX JUMPS: Reduce height or modify to step ups if needed.


“Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

2 Min. Standing Straddle Pose

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