CrossFit benchmark workouts such as the Fight Gone Bad CrossFit workout are a great way to test your athletic endurance and strength.
Want to give Fight Gone Bad a shot and see where you stand?
Whether you’re a CrossFit newbie or an avid CrossFitter, it’s always nice to test where you’re at physically.
Tips for Practicing Fight Gone Bad
Fight Gone Bad CrossFit Workout
3 Rounds For Total Reps in 17 Minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Scaling Options for Fight Gone Bad
If you need to scale this workout, aim to scale the weight and not the time/interval pattern.
Instead of a 20/14 lb ball, drop to a 10 or 6 lb ball. Drop the weight on the deadlifts and push-press. And, last drop the height on the box jumps.
What are good times or a good score for the Fight Gone Bad CrossFit Workout?
Scoring is done based on the total number of reps completed for the entire workout.
A good beginner score is 150+ reps and the elites can get somewhere near 500+ reps in the workout.