Benchmark W.O.D. – “Fight Gone Bad” Monday 1/14/19


Benchmark W.O.D. – “Fight Gone Bad” Monday 1/14/19

If your kid or kids are involved in our FitKids program, see if you can find them from our first week of classes in these pictures!

If you want more information on this program we offer, here it is!

CrossFit Republic FitKids is a 2x a week, ongoing fitness program designed to teach all kids good movement and keep them active and safe through a variety of fun activities, games and workouts, helping them become physically and mentally confident in their growing bodies.

Days: Mondays and Thursdays

Time: Mondays 5:30PM K-5th, Thursdays (Skill Development class) 5:30PM 2nd-5th

What: FitKids Mondays 5:30pm

-Available for kids in grades K-5 (members and non-members)
-Multiple coach led classes
-Child will warm up, workout and play games all in a friendly and fun group setting.
-Year long programming, join in anytime!

Our goal at CFR FitKids is to have your child learn good movement and keep them active and safe through a variety of fun activities, games and workouts. We introduce the fundamentals of functional fitness to your child appropriate for their age and ability level. We also discuss topics on health and wellness like staying active outside of the gym, sound food and meal choices and good rest and recovery practices. These methods and programming are research backed and based on training methodologies presented for kids by CrossFit.

FitKids Skill Development Thursdays 5:30pm

-Must be enrolled in our Monday classes to attend this session- our 2 day a week program)
-Available for 2nd grade and older (based upon maturity level)
-Large focus on fundamentals of movements
-Develop technique while increasing balance, coordination, speed and agility.
-Year long programming, join in anytime!

At the Skill Development class kids will become more familiar and confident with the foundational movements presented in FitKids. By expanding on technique and integrating these movements and accessory work in fun challenges and enjoyable games your child will build strength, efficiency, awareness and increase their overall physical literacy. Skill Development affords more individualized coaching for FitKids to grow in sport and gain abilities to climb, jump, run, better, higher and faster.

How long is class: Approximately 50 minute class, as the FitKid coaches will grab your kiddo from the childcare room and then take them back to the childcare room before the hour is over for pick up

Price: 2x a week – $55 a month ($45 for additional sibling)
1x a week – $40 a month ($35 for additional sibling)
*Pay in full for 3,6,or 12 months for 10% off total

Cap per class: 20 kids (spots are consistently full or close to full. Please call or message to inquire on any openings)


Make sure to log or write this score down! You will see it again!

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. Prescribed box height for all athletes is 20 inches. Stagger by two minutes if short on equipment.

Room set-up is important today on this benchmark workout. A good flow makes it easier for athletes to get a lot of work done. Ideally, the workout flows in order from: Ball-Bar-Box-Bar-Rower. This means potentially having two barbells out on the floor and pre-staging boxes and rowers. Doing so is both visually and logistically appealing. It also “creates the race”. Athletes are more likely to push hard and spend more time working if the next station is close and there is someone next to them doing the same thing. Staggering by two minutes also allows athletes using the same weight to share a lane.

3 Rounds for total reps…
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Bottom Position
With a weight dropping down to our hands from 10 feet, staying balanced and keeping a good position will be important for good looking reps. Today, the goal is to recreate a good bottom position on each rep. Chest up, ball high, knees out, heels down. We’ll hold this position for a bit to get comfortable with where we want to go during the workout.

Hips, Knees
The box jump is an unweighted way to practice the triple extension we’ll see in both the sumo deadlift high pull and push press. Athletes can still get on top of the box without opening the hips all the way if they bring their knees up. However, there is a better way to do it. Open the hips all the way first before bringing the knees up. The box is short during the workout, but for teaching purposes, we can pretend it’s a 30” box. Open those hips all the way to find that weightless, floating feeling.

Handle Beat the Knees
One of the most common faults seen in rowing is that the knees bend before the handle passes over them during the recovery. When this happens, it is very hard to get into a good catch position. The hands should lead the way back to the catch, followed by a lean forward of the torso, and finally the bending of the knees. Don’t bend the knees until the handle passes over them. This is a similar concept to what we’ll see on the sumo deadlift high pull.

Stance & Grip
The sumo deadlift high pull will be a big priority today as it is a movement that doesn’t come up quite as often as the others in this workout. In the sumo stance, the feet will be slightly wider than in a squat with the toes slightly pointed out. It is common for athletes to setup too narrow or too wide, which results in the knees caving in. The grip should be about a thumbs distance each from the center of the bar. It is important to have an equal grip to avoid one side of the barbell traveling higher than the other.

Handle Beats the Knees
After the stance and grip are established, we can touch on timing. On the way up, the arms should not bend until the hips extend. On the way down, the knees shouldn’t bend until the handles passes over them. Timing in both directions will set athletes up in a good position and allow them to use the hips and save the arms.

Heels Down
The feet can dictate what happens with the upper body. We know that if the weight is in the toes on the push press, the chest is likely to come forward, leading to the bar also ending up out front. Looking for athletes to keep weight towards the back of the foot by keeping the heels planted on the ground.

Elbows Forward
Oftentimes when cycling the push press quickly, athletes bring the elbows straight down, resulting in the bar sitting lower on the chest and the elbows slightly behind the bar. When the bar sits lower, athletes must press the bar a little further on every rep. Pointing the elbows forward when returning to the front rack position will help athletes find a proper front rack before each press.

While there is often a lot of strategy and gaming of workouts, today we are simply looking to find a balance between constantly moving and not hitting a wall of fatigue. It will be slightly different for every athlete, but the goal is to move as much as possible within each 5-minute round.

One way to do this is to keep rest to no more than 5-10 seconds at any movement. Long rest periods cut significantly into each minute. On the movements that involve holding onto an object (wallballs and barbells), breaking before redline will better allow athletes to pick the bar back up quickly and to transition quickly to the next movement. On the box jumps and rower, it’s all about finding a speed that won’t slow down from start to finish.

One possible way to approach this would be to go 20-25 seconds on and 5-10 seconds rest for two rounds, which will bring athletes to the end of the minute.

Rather than keeping track of reps at each station, athletes can keep a running count. For example, if athletes get 20 wallballs in the first minute, they will count their first couple sumo deadlift high pulls as 21, 22, 23…and so on.