Squat Clean Thruster x 20; wall ball x 40 – both unbroken.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Choose a weight in the squat clean thruster that will allow 20 unbroken touch-and-go reps. If possible, do them all without hand adjustment. Then move immediately to the wall ball and hit 40 unbroken – scale to a weight you can manage for all 40.
Rest 5 minutes, then do Fight Gone Bad.
The CrossFit Open registration begins tomorrow. We’re doing things differently this year: you’ll be led by one of Boo, Philsy, Shane or Linda. You’ll have more fun, and help your team just by showing up. It’s a whole new Open; read about it here. The Intramural Open.
This is where I got the idea – read ‘The UnNatural” from 2011.
The point of today’s workout is to get you deep into your own head. 20 reps of squat-clean-thruster is hard, and your mind will want to play games. It’s being coy: you can handle it. Your legs WILL want to go again, and your shoulders will look forward to the wall balls. They WANT to get better; your mind may not want to do the work to get there.
The early combination will create a systemic fatigue that will be hard to overcome in the 5:00 rest period. You’ll be working hard to clear the waste, break down sugar and fat for energy…your heart rate might not come back down to a resting level before the start of FGB. That’s fine. Get comfortable with uncomfortable.
We’re not doing this to hurt you. Long-term, this type of training will give you better body composition, and the trickle-down effect of high-intensity interval training will mean better endurance across broad time domains. Soak it up.
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