BACKGROUND
Fight Gone Bad is one of the original CrossFit benchmark workouts. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. The workout first appeared on CrossFit.com in December 2004 and was named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.
Though the workout can be performed at any CrossFit affiliate at any time, affiliates all over the world participate in an annual fundraiser where they execute Fight Gone Bad to raise money for designated charities. This year, Fight Gone Bad will take place on Saturday, September 17th, and will benefit three organizations: the Special Operations Warrior Foundation, CrossFit Kids and Camp Patriot.
THE WORKOUT:
In Fight Gone Bad, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Wall Ball Shot: 20 lb. ball, 10 ft. target (reps)
2. Sumo Deadlift High-Pull: 75 lbs. (reps)
3. Box Jump: 20" box (reps)
4. Push Press: 75 lbs. (reps)
5. Row: calories
The clock does not reset or stop between exercises. On call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point. Total score is total reps after three rounds.
