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CrossFit Trivium – CrossFit
Fight Gone Bad
Fight Gone Bad – How should I approach this?
**1. Pace Yourself:
Steady Start: Begin each station at a controlled pace to avoid burnout. Aim for consistent reps rather than an all-out effort that could lead to early fatigue.
Breathing: Focus on rhythmic breathing to keep your heart rate manageable and to maintain energy throughout the workout.
**2. Prioritize Movements:
Strengths First: Tackle the movements you’re most comfortable with first, allowing you to maximize your score on those stations.
Time Management: Spend slightly more time on your strong movements but don’t neglect others; aim for a balanced effort across all stations.
**3. Transition Quickly:
Efficient Movement: Minimize downtime between transitions to maximize working time. Have your equipment set up and ready to go to keep moving without breaks.
Mental Focus: Stay mentally prepared to shift gears quickly as you move from one station to another.
**4. Finish Strong:
Last Round Push: Use whatever energy you have left in the final round. Push yourself to exceed your previous rounds’ scores, especially in movements you struggled with.
Prep and Warm Up (No Measure)
Preparation
Walk through each movement, talking through standards, strategies, and modifications.
Transitions are key, there is no built-in time so ending (especially on the rower) with time to start the next movement and the next athlete to start is crucial. Have a plan!
Warm up
EMOM12
Perform :10 of movements at each station 2 times including the rest.
Visualize your setup, transition, and strategy and how you will perform each.
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 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.
Record scores for retesting in 8 weeks
Bonus Fitness (No Measure)
4 sets
12 Reverse Hyper
12 Tempo Air Squat w/:04 down
12 Glute Bridge w/ :03 pause