THURSDAY 260409
Core Progression Week 4 Day 4
Alt Tabata
Med-Ball Russian Twist 16/10 & Hollow Hold
“Fight Gone Bad”
3 Rounds for Reps
Each station is 1:00 minute with a switch at 0:50 seconds. There will be 5 stations. Between each round will be 1:00 minute of rest to log reps.
This workout first appeared on CrossFit.com on 1 December 2004. It was so named after MMA fighter BJ Penn completed the workout and when asked how it compared to a real fight, he remarked it was like a “fight gone bad.”
The stations will be:
Wallballs – 20/16
Sumo Deadlift High-Pull – KB 53-72/35-53
Box Jumps / Step-ups – 24/20
DB push press – 35/25
Row – Calories
Log your total reps for each round. See if you can maintain your score through all 3 rounds.
Compare to your last effort on 260120, 251218, & 250715. This is one of our favorites and we repeat frequently.
When you log your score note your starting station.
Don’t count the minutes, make the minutes count.
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Thursday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
430PM – Workout of the Day