Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
8 Min. AMRAP, for Quality:
10 (Total) Double KB Fr. Kneel to Stand *
:20 Nose to Wall Handstand Hold
15 Double KB Sumo Deadlift *
:20 Chin Over Bar Hold (Underhand Grip)
You choose the weights.
Regular handstand holds
Wall walk to Handstand.
Supine Grip Ring Row hold to chest.
Fight Gone Bad (AMRAP – Reps)
1 Min. of: Wall Balls (20/14)
1 Min. of: Sumo Deadlift High Pulls (75/55)
1 Min. of: Box Jumps (20″)
1 Min. of: Push Press (75/55)
1 Min. of: Calorie Row
Rest 1 Min.
Wall Ball (14/10) or (10/8)
Barbell (65/45) or (55/35)
Box (12) or Step Ups
The origin story of “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.
2 Mins. Puppy Dog Pose
1 Min. Supine Twist Pose / Side