Josh R. and Garrett F.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then TWO rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral single-leg Romanian dumbbell deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)
3. "FIGHT GONE BAD! (PVCF Ed.)" One minute for max reps at each of the following stations: Wallballs Muscle cleans Box jumps Push Press Row (calories)
Rest for one minute and then repeat for a total of three rounds. Score is total reps.
This is a proprietary version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater tranferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps. If you regularly score over 350 on traditional FGB, try today's Competitor level.
Competitors: Wallballs @ 30/20lbs, muscle cleans @ 95/65lbs, box jumps @ 24/20", push press @ 95/65lbs CrossFitters: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20", push press @ 75/55lbs Novices: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.