Workout of the Day
STRENGTH
6 Sets @ RPE 6-7
2 Power Snatches + 2 Overhead Squats
Notes
After some lighter warm-up sets, complete 6 sets of the complex in a moderate weight range. The RPE scale here means that we have 0-1 technical aspects of the lifts breaking down due to added load, and likely have a bit of weight to add before significant breakdowns occur.
This might mean you stay at the same weight for 6 sets across, or wave up and/or down slightly within the sets.
METCON
3 Rounds for Max Reps
1:00 Bike Calories
1:00 Alternating DB Snatch (50/35/20lb)
1:00 Shuttle Runs (40ft)
1:00 Sandbag Bear Hug Hold
Rest 1 Min between Rounds
Notes
This workout is performed “Fight Gone Bad”-style. On a running clock, athletes will accumulate reps for 1:00 at each movement station. There is no extra transition time between stations; the clock does not stop.
Score is total reps. Use a whiteboard off to the side to quickly log your reps during the rest period. Or just keep counting up!
If you’re planning to do FGB at the end of the month, consider using the DB load you plan to work with to get a feel for your mechanics and pacing at that load.
Use a heavy sandbag.
For scoring purposes in BTWB, count each “down-and-back” as 1 rep. 20 feet down, 20 feet back = 40 feet = 1 rep. Log each sandbag hold as 1 rep.
Programming Template: Week 1/6
2x CrossFit Games Champion Justin Medeiros on the ski erg
115 CFSBKers are IN for Fight Gone Bad 2026
WOW! What a turnout for our Halloween edition of Fight Gone Bad. All team emails have been sent out. But here’s a reminder of what you need to do asap: