Call Us: (941) 953-1798

Fight Gone Bad

Synergy Fitness – CrossFit




Thoracic + Lat Foam Rolling – 90 seconds each side

Couch Stretch – 90 seconds each side

Skill Warm Up

1 Round (low intensity):

5 Medball Front Squats

5 Sumo Deadlifts (45/35)

4 Box Step Ups/Step Down (20″)

5 Strict Presses (45/35)

5 Calorie Row

Rest 1:00

1 Round (low intensity):

5 Wallballs

3 Hang Sumo High Pulls + 3 Full Sumo High Pulls (45/35)

5 Box Jump up, step downs (20″)

5 Push Presses, pausing in the dip, and the lockout (45/35)

5 Calorie Row

Rest 1:00

1 Round (moderate intensity):

5 Wallballs

5 Sumo Deadlift High Pulls (75/55)

5 Box Jumps (20″)

5 Push Presses (75/55)

5 Calorie Row

Rest 5:00

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
This is a classic CrossFit benchmark testing shear work capacity. Your score is the total amount of repetitions you accumulate across the three rounds.

Although pure capacity is the primary test here, this is also a chance for ourselves to think and strategize on the point system. Prior planning can allow us to maximize our points today.

Breaking up your Wall Ball reps into two sets can be a smart move.

The cycle time of the SDHP is faster than the WB. We can accomplish a few more repetitions here inside that minute with time to spare to prepare for the next movement.

On the BJ and Push Press, these are our fastest cycle times. We can find high repetitions pretty easily in these minutes compared to other movements in the workout. Use the full minute at each of these stations. On the WB and SDHP, it’s the smart move to end your efforts a couple moments before the turn of the minute. We are preserving ourselves there. Here, on the BJ and PP, use those full minutes. Aim to start your box jumps right on the turn of the minute, and aim to be completing push presses until the very last second.

On the row, we don’t want to redline (until the last round that is). Maintain an moderate pace, but the extra “sprint” in rounds one and two will only earn us 2-4 more points. Save that effort for the movements in round 2 and 3.

Leave a Reply



Please enter the CAPTCHA text