Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 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
🔥 CONDITIONING
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.
🔹 FGB ORIGIN STORY:
“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