One of my favorites today. I love this workout. To my knowledge, it was originally concocted by the BJ Penn (ufc fighter) camp in order to mimic the metabolic demands of a mixed martial arts fight. Sometime after that, it became a CrossFit classic. I've gotten after this workout in the neighborhood of 5-10 times since I started crossfitting last summer. My best score to date had been 345 but that was using an 8ft mark for the wall-balls. Today we used the 10ft mark. It makes a difference. "Fight Gone Bad" consists of 5 exercises each performed for a minutes time before immediately switching to the next exercise. After the 5 minutes a 1 minute break is given til the start of the next round. The workout is 3 rounds total. You're going for as many reps as possible, counting calories on the rower. The 5 exercises are:
-wallball, 20#/10ft
-sumo deadlift high-pull, 75#
-box jumps, 20" box
-push press, 75#
-rower
score=367
This was a good pr for me and I really pushed my pace and comfort level. I think with an 8ft wall for the wall-balls, I could of realistically done 5-10 more reps/round. That exercise has become a real strength of mine. 400 is a goal for 2009 and I think it's just around the corner.
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