Monday, January 28 Fight Gone Bad….

  • Yup!
  • The WOD will be written as prescribed (Rxed), but we can scale it in numerous ways.
  • you need to warm up well, so once you have done your warm-up, I will lead us through some group action.
  • we need to review skills for the WOD

The CrossFit workout will be ‘Fight Gone Bad’. In this workout 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. This event calls for 3 rounds. 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. The stations are:

  1. Wall-ball, 10/8 ft target (Reps)
  2. Deadlift high-pull, 75#/55# (Reps)
  3. Box jump, 20″ box (Reps)
  4. Push-press, 75#/55# (Reps)
  5. Row (Calories)

The four divisions are:

  1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
  2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
  3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
  4. Class D: Beginner = 15lb PP and High Pull, 4lb Wall Ball and 10in Box

About crossfitcphs

PE Teacher at Carleton Place High School
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