***NO EVENT PARKING ON-SITE. Please see below for details.
"FIGHT GONE BAD"
In this workout you move from each of five stations after a minute. Each round five minutes. A one-minute break is allowed before repeating. You will perform 3 rounds.
The stations are:
1. Wall Ball – Men's Rx = 20/10ft Women's Rx = 14/9ft Scaled 1 = 8/9ft Scaled 2 = 6/8ft
2. Sumo Deadlift High Pull – Men's Rx = 75 Women's Rx = 55 Scaled 1 = 35 Scaled 2 = 18 KB
3. Box Jump – Men's Rx = 20" Women's Rx = 20" Scaled 1 = 14" Scaled 2 = 12"
4. Push Press – Men's Rx = 75 Women's Rx = 55 Scaled 1 = 35 Scaled 2 = 8 DB's
5. Row – Calories, All Levels
The clock does not reset or stop between exercises. On call of rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Movement Standards:
Wall Ball – For ease of judging (as much as we hate to do this) we will use the butt ball. I know its lame to use a butt ball, but it will keep our competition more legit.
SDHP – Barbell must touch the ground and bar must be pulled to the level of the collar bone with elbows above the bar. Elbows below the bar will not count.
Box Jump – As Rx'd must be a two foot jump, step ups will be considered scaled reps and will not count towards a Rx score.
Push Press – Bar must start under the chin and finish overhead with knees hips and arms locked out while the ear is completely visible from the side.
Row – Anything goes to get as many calories as possible. All rowers drag factors are set to 120 (between 4 and 5 on the damper.) Adjusting the dampers will not be allowed.
If someone has an injury or a legitimate range of motion limitation tell the trainers and the judges and we will adjust the workout accordingly.
Friday September 24th, 7:00 PM… It's erie in here. This gym is ready to dish out all the suffering that you all can throw at it. Thanks for supporting Fight Gone Bad. Have a blast today!
There will be no parking here tomorrow, no exceptions. The antique dealers do all of their business on weekends and they will tow your car if you park in their lot (last year they towed one of their own customers thinking it was one of us.) The yoga studio if we share the back parking lot with is very busy on weekends, and they will have a fit if they can't park near their building, yogies are LAZY!
Plan to find street parking. The green line along Elvas Ave is the best place to park and hike in. You are CrossFitters and you are tough not lazy, so please just park a few blocks away and take a nice little walk to loosen up your legs.
