“Fight Gone Bad”
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
* Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Intended Stimulus
✔ Classic CrossFit benchmark test.
✔ Benchmark workout for April.
✔ High-rep, lightweight conditioning workout.
✔ 15-25 reps for each movement.
✔ Push the pace on the row or pace based on fatigue level.
✔ Some athletes may achieve 25-35 reps on the box jumps and push presses.
✔ Maintain full range of motion despite the volume and fast pace.
Movement Scaling Options
Wall-ball shots | Load, height, dumbbell push presses or front squats
Push presses | Load, dumbbell push presses
Box jumps | Height, jumps over a line, box step-ups
Sumo deadlift high pulls | Load, kettlebell or dumbbell options
Row | Any machine
Stretching & Campfire
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
“There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.”
— Mister Rogers
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