Thursday, June 30, 2016

*** REMINDER: Come in for Murph at 9am on July 4th, and follow it up with food and friends. ***

Workout of the Day

“Fight Gone Bad”
3 rounds for total reps of:
1:00 Max Wall Balls @ 20/14#
1:00 Max Sumo Deadlift High Pull @ 75/55#
1:00 Max Box Jumps @ 24/20″
1:00 Max Push Press @ 75/55#
1:00 Max Row for Calories
*rest 1:00 between rounds

“It Was Like A FIght Gone Bad”

Yet another classic CrossFit benchmark workout. It was originally designed for BJ Penn to simulate the metabolic demands of a typical UFC fight – 3 rounds of 5 minutes each. Check out Greg Glassman’s explanation of the workout below – including how it got its name.

Although we don’t use the sumo deadlift high pull very often, it’s one of CrossFit’s nine foundational movements. Check out the technique below.

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