Fight Gone Bad is a workout which really emphasizes the mental aspect of CrossFit, a workout where each and every athlete is pushing for one more rep, pushing for one more calorie, push, push, push. In honor of that, and with just two days to go before FGB 6, Thursday’s class took the pushing aspect to a literal level.
We covered the snatch balance back in July, breaking down the three variations and the benefits of each. We paid particular attention to the pressing snatch balance because, of the three, it really drives home the need to “continuously [exert] force upwards on the bar” as you descend under it.
Thus, instead of pressing the bar upwards, you are pushing against the bar in order to drive yourself under the weight. Done properly, the bar should remain in the same place through-out movement, with only the body moving downwards in a controlled, even manner. The pressing snatch balance also has great carry over into bettering your overhead squat, which is convenient considering there were quite a few OHS programmed into Thursday night’s met-con.
The reps could be divvied up between partners in any manner, so long as each pair completed all of the assigned reps. Suggested weight for the OHS was “light,” meaning anything that would allow an individual partner to complete at least 30 OHS in two or three attempts for the first round, since, presumably, it would take more during the second round of OHS. Burpees were done “games style” with hands off the floor at the bottom.
Definitely a grinder, and a lot of great effort put out by those who attended. For those of you competing in FGB this Saturday, be sure to rest up and come ready to throw down. Congrats to Dian (above), Ethan and Tex who already fit their FGB workouts in Thursday night and all set some impressive scores. I’ll send out an e-mail confirming the times requested. Be forewarned that if you plan to simply drop in, heats are pretty full.