"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
media.crossfit.com/cf-video/FGB.rmvb
So 5 drills, we've covered four of them in the last two Saturday sessions. We will be doing Fight Gone Bad on Saturday 10 November. The aim of this page is to set the standards that will be expected on the day as well as to provide a single source for exercise demonstrations.
Wall-ball
media.crossfit.com/cf-video/CrossFit_Wallball.wmv
For a rep to count it will need to start in a deep squat and finish with the ball hitting the prescribed target. Also, the ball will need to be caught rather than be allowed to hit the floor.
Sumo Deadlift High Pull (SDHP)
media.crossfit.com/cf-video/CrossFit_SDHP.wmv
The bar or kettlebell will need to travel from the floor until the handle is brought to chin level.
Box-jump
media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv
Feet must land fully on the surface of the box and hips and knees must be fully extended (ie standing tall). The athlete may jump or step down from the box.
Push-press
media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv
media.crossfit.com/cf-video/CrossFit_PPIssues.wmv
media.crossfit.com/cf-video/CrossFit_PushPress7by3.wmv
The bar must be locked over-head and no jerking or double-dipping beneath the bar after the dip and drive. Once you have locked the legs after your dip, they must remain locked until the bar is overhead.
Row
media.crossfit.com/cf-video/CrossFitC2_1BasicOnRower.wmv
media.crossfit.com/cf-video/CrossFitC2_CommonFlaws.wmv
media.crossfit.com/cf-video/CrossFitC2_TechniqueRefinements.wmv
Score will be taken from the monitor which will be re-set for each athlete.