Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Barbell Calf Smash
2 Mins. / Side
Then,
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
RE-TEST from 8.27.19
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.
[SCALING]:
Scale, reduce weights and heights, with the focus on continuous movement and intensity.
WALL BALLS: (14/10) or (10/8)
BARBELL: (65/45) or (55/35)
BOX HEIGHT: (12) or Step Ups
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 & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Archer Pose / Side*
* Sit in Toe Saddle Pose
1 Min. Lizard Pose / Side