Crossfit creates benchmark WODs for athletes to track their progress. Fight Gone Bad is one of these benchmarks. It consists of three rounds of five, one-minute stations. Athletes attempt to complete as many repetitions as possible.
For those unfamiliar with Crossfit workouts, here’s a quick primer on how to read a workout.
- Workouts generally are completed for time, total repetitions, or total number of rounds.
- Most boxes will list weights/heights for men and separately for women (e.g., box jumps 24/20 would mean men should use 24 inch boxes and women should use 20 inch boxes)
- Scores with “rx” reflect that the athlete completed the workout as written; scores without “rx” reflect that the athlete made scaling modifications to the workout.
Fight Gone Bad
3 rounds, one minute stations
- Wallball shots 20/14
- Sumo deadlift high-pulls 75/55
- Box jumps 20
- Push press 75/55
- Row (for calories)
Count total repetitions across all three rounds. For rowing, count calories. Rest for one minute between rounds.