CrossFit Now – CrossFit
A take on the classical “Fight Gone Bad” workout, “Fight Club” comes in with heavier loadings, and more challenging variations. Much like “Fight Gone Bad”, every repetition (and calorie) counts as a single repetition. And the best way to keep track of so during the workout is to keep a running tally as you move station to station, recording the round total during the 1:00 rest.
And, much like “Fight Gone Bad”, there is a pacing component that is highly important. It is very easily to come out aggressively in the first round, only to slow dramatically in round two, and even more in round three. Visualize rounds two and three, and the amount of reps we could be completing there. This is a great starting point for round one, with the understanding that we can always go faster and bigger with sets in the final round of the workout, but we don’t want to find ourselves needing to slow down. Great chance today to practice that.
Another method is to imagine we only have 45 seconds each station of the first round. The amount of reps we would find in 45 seconds may be an appropriate number to chase throughout.
Stimulus today is to use a barbell load that we are very confident we could complete 21+ repetitions unbroken with (thrusters and power cleans). Lighter is harder here, so that we are working more than resting in each minute.
Just remember one thing – Rule #1 about Fight Club is…
STRUCTURE: Athletes will complete 3 Rounds of 1 Minute max reps Thrusters, Power Cleans, Box Jump Overs, Pull-ups, and Bike Calories. Athletes will have 1 Minute of rest between each round.
STIMULUS: “FIGHT CLUB” is a Threshold workout.
STRATEGY: Athletes should aim to work for 0:45 leaving 0:15 to transition to the next movement.
SCALING: Athletes should choose a barbell weight they could complete 21+ reps unbroken.
SCORING: Athletes’ score will be the Sum Total Reps of All 3 Rounds.
-Athletes can use the first round as a way to gauge how many reps they should be aiming to maintain in rounds 2 and 3
-Athletes should find a controlled pace in the first round and work for 0:45
-Athletes should aim to take a maximum of 1 break on Thrusters and Power Cleans
-Athletes should aim to take no breaks on the Box Jump Overs and Bike
-Athletes might strategically break up Pull-ups to manage fatigue or go for 2 big sets
Fight Club (3 Rounds for reps)
3 Rounds For Total Reps:
1 Minute Thrusters
1 Minute Power Cleans
1 Minute Box Jump Overs
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest
*Score = Sum Total Reps of 3 Rounds
RX -75/55#, 24/20″
50-59-65/45#, 20/16″, Jumping Pull Ups
60+-55/35#, Step Overs, Ring Rows
Basics-3 Rounds 8 reps of each movement
except 5 Cal Row. Rest remainder of min