There is No Way I Could Do a Box Jump Right Now….

Posted by piphunt on November 18, 2010 in Adventures of Pip |

Welp, box jumps it is! Re called me on Tuesday “my body hurts!” Hannah said the same thing. In a mean way, I’m a little happy. It just means that you’re working hard and getting stronger! I’m so excited for them!

Yesterday was day 2 of crossfit dryland, and just as hard as Monday. We warmed up with some sit-ups, push-ups, pull-ups and squats. Instead of skill work today we went over each movement in the workout, Fight Gone Bad.

Fight Gone Bad is another benchmark workout. It is used at gyms across the country as fundraisers for cancer and in memory of fallen marines. It’s one of those workouts where you want to cry in the middle, but by the last set you can see the light at the end of the tunnel, and you start sprinting.

 

Fight Gone Bad

3 Rounds, 1 minute interval of each movement with a minute rest after each round.

Row (for calories)

Wall balls

Sumo Deadlift High Pulls

24″ box jump

Push Press

 

Perform each of these movements for max reps (or calories on the rowing machine) for one minute intervals. There are no resting periods between intervals, but there is a one minute rest after each round. Count continuously between each movement ie. if you row 20 calories, your first wall ball is number 21. At the end of round 3, each person will have a score. My Fight Gone Bad “score” is 274 RX (65 lb. Sumo Deadlift High pull, 65 lb. Push press). This one is a little trickier to do by yourself, so grab a friend and a stop watch to help you out!

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