Workout of the Day
4 Total progressive Sets of:
A1: 8 total 4″ FFE alternating Barbell Reverse Lunges
A2: Accumulate :30 in an L-Sit
Build up through 1 empty barbell and 4 total progressive supersets. Go heavier than week 5.
The :30 L-Sit hold should take 1-3 sets to complete. This is a lower time frame than the 1:00 holds we did 2 weeks ago, so choose a more challenging variation if possible.
20 Strict Chin-Ups
15 Strict Chin-Ups
10 Strict Chin-Ups
The 20 Pull-up set should be performed in 2-4 mini sets. With 45 strict chin-ups, even if you have unassisted reps, you might need the assistance of a band to get through this workout so keep one on standby.
Modify the run distance to 550m if needed. This workout should be sub 15:00
Fight Gone Bad updates and notes
Hey everyone, remember to check the Fight Gone Bad 2023 link that has fundraising info updated daily, team information, heat schedule and a breakdown of this year’s prizes/sponsors. We are currently at over $21,000 raised for the BCHS!!! That’s an incredible total and we’re sure to keep climbing through the end of this week. Thank you to everyone who has fundraised or contributed to this amazing cause!
We are still looking for some volunteers to help entering the scoring through the day. The event is from 9am-12pm, please email crossfitsbk @ gmail.com if you can help, partial shifts okay too!
What happens day of?
Everyone has access to the heat schedule which includes both their competition time as well as when they are scheduled to judge another team. Every team has a one heat gap in between both of these times so they can either warm-up before their heat or not have to judge directly after. The doors will open at 8:30am and warm-up will be DIY in 608. We recommend teams coordinate a time to meet, get dressed up and warm-up. Anyone can come as early as doors open and we encourage everyone to stick around and watch the insanity! Invite friends and family too!
Directly after your heat ends you will take a group picture with a gym photographer in front of 608
At 12pm after the last heat ends we’ll have some words by the BCHS and then do the awards ceremony and group picture. If your heat is earlier in the day and you need to dip for a bit we encourage you to pop back in at the end!
“Fight Gone Bad” is:
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest
How do you perform the “Fight Gone Bad” workout and what are the options?
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. Each team member will start at a different station and rest at the same time. Teams that have 6 members will have two people start on the same station that are not using the same equipment. (different barbells, medballs) We will have two 20″ boxes and two rowing machines available for each team.
With the exception of the row, each station will have 3 standardized options that people can choose from:
- The Push Press and Sumo Deadlift high pull stations will have 75/55/35 lb bars available
- The Wall Ball station will have 20/14/20 medicine balls available
- The Box Jump station will have 20/16″ boxes available.
In order to compete for the top Rx’d prizes athletes will need to perform the workout according to the competition parameters:
- Men’s division will need to do 75lb barbells, 20″ box jumps and use a 20lb medball to the 10′ Target
- Women’s division will need to do 55lb barbells, 20″ box jumps and use a 14lb medball to the 9′ Target
- Athletes may start at any station and still be eligible for the top spot.
Otherwise, you can do any combination of the exercise options that you prefer. If you need something modified please ask any of the coaches before or during the event, otherwise, here are some common substutions:
- Wall Balls > Medball Squats
- SDHPs > Deadlifts or KB Swings
- Box Jumps > Step-Ups
- Push Press > DB push press or burpees
How do you score the “Fight Gone Bad” workout?
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.
What is a good score for the “Fight Gone Bad” score?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps