6AM Athletes Tues 10 Mar 2020 "Fight Gone Bad"

Bill, John, Jason, Erica

 

·         4 Rounds For Total Reps in 23 minutes

·         1 minute Wall Ball Shots (20/14 lb)

·         1 minute Sumo Deadlift High-Pulls (75/55 lb)

·         1 minute Box Jumps (20 in)

·         1 minute Push Press (75/55 lb)

·         1 minute Row (calories)

·         1 minute Rest

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.

 

 

Background: 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." —MuscleAndFitness.com