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3 Ways Crossfit Improves Your Boxing / MMA

Crossfit has officially been around for over 20 years now and in that time people have realized that it is in fact the real deal.

Athletes from many sports implement Crossfit workouts into their training, but especially boxers and MMA fighters where you’re not just competing, but also surviving.

In fact UFC legend George St. Pierre actually created his own Crossfit workout “Fight Gone Bad” which is actually a stable benchmark in the community. He came up with that name because he said this workout feels about the same as when you’re in an MMA fight and you’re gasping for air.

“FIGHT GONE BAD”

  • 3 ROUNDS
  • 1:00 max wallballs
  • 1:00 max sumo deadlift high pulls (75/55)
  • 1:00 max box jumps
  • 1:00 max push press (75/55)
  • 1:00 max row
  • 1:00 rest

Work rate and minimal rest is prioritized

In boxing and MMA you have one minute between rounds to recover and hopefully start the next round with a new burst of energy. This is what is trained for day in and day out among fighters. Technique is important, but without stamina your technique will not help you.

The same goes for Crossfit.

Strength and skills are trained practically every day, but cardiovascular fitness and work rate/work output is always the main priority.

The most work done in the shortest amount of time receives the best score (Crossfit). The most punches landed in the course of a fight wins (MMA/boxing).


Added load helps to emulate the punches of your opponent

At the elite levels of Crossfit very rarely is a workout done with bodyweight, or in fact just light weight. Most workouts are cardio based with weightlifting implements included.

Although you are tired you still have to maintain the ability to move weight around for many reps, and while not slowing down too much.

Fighters have stated that weightlifting during a Crossfit workout has the same effect as getting hit in the body from an opponent.


rogue echo bike

Your endurance results are tested every year worldwide

During the Crossfit Open every year 100s of thousands of people compete worldwide against each other in 3-5 weeks of workouts.

Through this you are able to see where your performance level currently is. If fighting is your full time priority and you’re not in the top 1% of the Open when it comes to conditioning workouts then you need extra work.

Seeing your results through the Open can give you the confidence that you are in better shape than your opponent and have the ability to go the distance if needed.


Ann Edwards is the fully qualified personal trainer from Elite sports. She has been helping people in the field of bodybuilding and fitness from more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team.

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