CrossFit Fight Gone Bad Tabata Style

Today at the gym we did CrossFit Fight Gone Bad, tabata style. It was honestly way harder than the regular fight gone bad. So, it’s the same movements as the regular fight gone bad:

Wallballs @ 20 lbs.
Sumo Deadlift High Pull @ 75 lbs.
Box Jump @ 20″  (for reps)
Push press @ 75 lbs.  (for reps)
Row (for calories)

You do a full tabata of each movement, which means that you work for 20 seconds, rest for 10 seconds, and repeat until you finish 4 minutes.

We did low rep scoring, which means you score your lowest round during the tabata. That made it rough.

Wallballs

I started strong and got 11 wallballs in each round. In retrospect I maybe should have given up a rep on wallballs because I didn’t stay strong during the sumos. Next time I do this workout I’m going to want to do 10 wallballs so I can try to get more sumos.

Sumo Deadlift high Pull

This was my worst movement. I only got 7. I did 9 during the first two rounds and couldn’t hold it. I took off to get my water during one of my breaks and might have not recovered. I can definitely do 9 if I do 10 wallballs and that will get me an extra rep.

Box Jumps

I did 13 box jumps. I think that I can definitely do 14 next time. I started with 16 and finished that for the first two rounds. Then I dropped to 15 and then 13, 13, 13. I wasted a bunch of reps. The best thing to do next time is to stick with 14 and finish it. I can maybe handle 15 if I’m feeling really good.

Push Press

I did 9 push press and stuck with it the whole way. I’m glad that I did that. 9 was a huge challenge during the last few rounds. It felt like I picked the right number. I might be able to handle 10 next time if my fitness improves before then but 9 was a stretch.

Rowing for Calories

I wussed out on the first row. I messed up the foot pad when I was trying to get the rower set up and decided to just row 4 calories. I could have definitely rowed at least 5. Next time I think I should just go all out and try to row 5 or 6. I definitely could have rowed at least five per round because I was finishing 4 in like 10 seconds. I was pretty smoked by then but I still could have held on.

Overall I got a good score but I’m disappointed. I should have had at least three more points.

I scored 44.

1. #3 – Upper-Body Death By Tabata
2. 800 Meter Runs (yikes) and Push Up/Squat Tabata
3. Crossfit Fran
4. CrossFit Cindy
5. Crossfit Eva

Tags: box jumps, crossfit, crossfit fight gone bad, push press, rowing for calories, sumo deadlift high pull, wallballs