"Fight Gone Bad" is a classic CrossFit workout (http://athletics.wikia.com/wiki/Fight_Gone_Bad). At BridgeHampton Boot Camp this evening (5:30pm; meet in the clubhouse parking lot), we will use F.G.B's work-to-rest interval pattern with different exercises assigned.
“Fight Gone Bad” -ish
WARM-UP:
10 x 100 yd. Sprints (full length of lot) + 10 Air Squat on end of ea. run; 30 sec. Rest b/w rounds
#1: 60%
#2: 75%
#3: 85/ 90%
#4 - #10: 100% effort
F.G.B.: 3 Rounds; 1 min./ exercise; 1 min. Rest b/w rounds (Round 3: 30 sec. intervals, if short on time)
#1: In-Place
- R Elevated Lunge + Knee-Up (@ curb)
- Incline Plank 2-Step Walk + Push-Up R and L (back and forth)
- L Elevated Lunge + Knee-Up (@ curb)
- Decline Plank 2-Step Walk + Push-Up R and L (back and forth)
- Squat-Thrust-Lateral Jump
#2: Traveling (short distance of lot)
- Side Shuffle there/ back
- Frog Hop there/ back
- Lunge there/ back
- Backwards Frog Hop there/ back
- Burpee Broad Jump there/ back
FINISHER: if time
8 Round Tabata: 1 Round = 20 sec. x Exercise A; 10 sec. x Exercise B
*Exercise A: Sprint there/ back short length of lot
*Exercise B: Jump Squat (modification: Hold Squat Down Position)
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