Friday, January 18th

A.

METCON:

Task Priority “Fight Gone Bad”

3 Rounds for Time: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (24/20) 30 Shoulder To Overhead (75/55) 30/21 Calorie Row Rest 1:00 between rounds.

*Score is total time on clock, to include the 1:00 rest intervals.

Over the years, there has been a fair amount of variations of the original "Fight Gone Bad", which is of course time priority (1:00 at each station).

Sharing the same movements as the original "Fight Gone Bad", today we have a task priority workout, or a fixed amount of repetitions at each station. We are after a very specific stimulus today… finding the delicate balance between going too fast and just not quick enough. We could very easily aim for heavier loads, or more complex movements. Today however, let's challenge our engine through the three large intervals with highly "manageable loads".

On the wallballs, a single break may be of benefit if this is a movement, we feel our heart rate increases significantly on. Knowing that 30 box jumps follow, we'll need our legs and lungs without question for a methodical pacing through those next repetitions. Being smart with a single break can be of benefit here, if we feel it's for the best.

On the sumo deadlift high pulls fit very well. With a fast reset time between dropping from the top after a medium sized set, we can move through these 30 repetitions with measured rests.

On the box jumps, a methodical pace is key. Locking in a cadence is our best move here so that we can make our push on the barbell. Moving a touch slower than we need to here may allow us to move through an unbroken set, or two quick sets, on the following push press barbell.

On the push press, we want to move in a slightly different style than the sumo deadlift high pulls. Aim for larger sets. Purely given how the reset time (clean to the shoulders), takes significantly more time.

Lastly, on the row, seconds can be made here. Recognizing the sliding accumulation scale of calories (as well as the rest between rounds), let's push for a strong finish.

B.

OPTIONAL RECOVERY:

15:00 Recovery Bike/Row On the 5:00, 10:00, 15:00: 15 Superman’s or Back Extensions Max Effort L-Hang

L-Hang on Rig