Benchmark W.O.D. “Fight Gone Bad” Wednesday 5/29/19 -17 minutes


Benchmark W.O.D. “Fight Gone Bad” Wednesday 5/29/19 -17 minutes


“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction, our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. It’s why we say what’s above… “I want to see it before I believe it.”.

Recognizing this, we can leverage it to our advantage. This is the underlying reason why it’s so important to write down our goals. If we can see it, we can start to believe it. The opposite is also true.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

*Anytime you see a workout with the words “benchmark” next to it, make sure to post your score, as you’ll see these workouts again and be able to compare your fitness over time.

“Fight Gone Bad” – 17 minutes
*Coaches- aim to set up the gym floor in lines, flowing from one movement to the next

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


  • Classic CrossFit Benchmark Workout
  • 5 minutes of work, 1 minute of rest is meant to simulate the timing of an MMA fight
  • Score is total reps across the 5 rounds
  • Keep a running count or add up reps at each station during the rest period


  • Should be able to complete 30+ reps unbroken on the weighted movements when fresh


  • Start different groups at different movements if a larger class, all resting on the same minute – RX should aim to start with wall balls if possible
  • Ideally trying to set-up room to flow from one station to the next

Catch & Jump Positions
The catch position on the row and the jumping position on the box are essentially the same. In both, we’re looking for the shoulders forward of the hips and a vertical shin. Finding this position on both movements puts athletes in a great position to complete some good looking reps. It comes fairly naturally on the box jump, so we’ll start there. As athletes move to the rower, we’re looking to find a similar feeling in the catch.

Arms Forward vs. Back
On paper, the push press and the wallball look like very similar movements. Both finish with a push press, but with very different angles. On the wallball, the arms and the ball are moving up and forward towards a target. On the push press, the bar and arms are also moving up, but we want them to travel over the middle of the body and not forward.

On the wallball, aim to find the right amount of throw forward that enables to ball to come back into a good front rack position. On the push press, let’s differentiate the finish position from the wallball. Arms back, not arms forward.

Shoulders Back
The focus of the sumo deadlift high pull today is nailing the finish position. With the bar at collarbone height, we want the shoulders tucked back in the joint. It is common here for the shoulder to roll forward. With a proud chest and elbows high, let’s try to keep the shoulders back in their home. We’ll hold the barbell at the finish position in movement prep to feel out the position we’re looking to hit on all our reps.

Movement Prep
10 Seconds Top Position Hold (With Shoulders Back)
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)

*Build to Workout Weight


  • A few ways to approach this within each minute:
    • 2 Rounds: 20 Seconds On, 10 Seconds Off
    • 1 Round: 40 Seconds On, 10 Seconds On
  • If you’ve done it before you can also try the below:
    • Take your previous score and figure out what reps you need to get each round to improve
    • For example, if your total score was 300 reps you averaged 100 reps per round or 20 per movement
    • This time, pick a movement or movements to go bigger on than before


  • These are the movements we’re going to break up
  • Consider the 20 seconds on, 10 seconds off method
  • If you’re confident going bigger, try the 40 seconds on, 20 seconds off strategy


  • These are the movements we’re trying to just keep moving for the whole minute
  • Move for the whole minute on both of these instead of going 20/10 or 40/20