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26
Aug

Monday 082718

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

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Skills Practice

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)

[Scaling]:

You choose the weights.

Regular handstand holds

-or-

Wall walk to Handstand.

Supine Grip Ring Row hold to chest.

Conditioning

Fight Gone Bad (AMRAP – Reps)

3 Rounds:

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.

[Scaling]:

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

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