50 Box Jumps (24/20 in.)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunges
50 Push Presses (45/35 lb.)
50 Hip Extensions
50 Wall-Ball Shots (20/14 lb.)
We have a benchmark workout today for y’all: Filthy Fifty! This is such a classic CrossFit workout. When it first came out, it seemed really daunting to most people (still does!) and now the times that people post are really fast! The first part of the workout usually goes by pretty quickly. The second part is what takes the majority of the time. People usually hit a wall around the Wall Balls and Burpees.
The movements are compounding in this workout. As the workout progresses, even though the movements alone don’t seem that bad, everything ends up feeling a lot worse than normal due to fatigue! It is a brilliantly designed workout in this way. Fifty Burpees never felt as bad as they do in the Filthy Fifty. Usually, it takes most people around 6-8 min. to get to the Wall Balls, and then sometimes, their workout time almost doubles for the last three movements. Seriously, that bad!
Even with that in mind, the pacing for this workout should be to remain as consistent as you can keepit for the first half, and hold on for the last three movements. Keep sets as big as possible while remaining calm and controlling fatigue levels.
Shoot for a 25 minute time today.