Saturday March 26, 2022

Peninsula CrossFit – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
How do you do the “Filthy Fifty” workout?

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

How do you score the “Filthy Fifty” workout?

This WOD is “For Time,” which means your score is the time it takes you to complete all the repetitions.

What is a good score for the “Filthy Fifty” workout?

– Beginner: 24-30 minutes

– Intermediate: 19-23 minutes

– Advanced: 15-18 minutes

– Elite: <14 minutes What are some tips and strategy for the “Filthy Fifty” workout?
This workout is meant to feel light. You should move constantly through the workout (big sets) with very little rest. If you find that you need to take big rest breaks, drop the volume (do the “Dirty Thirty”) or the load.

Before you start, pick the movements from the WOD that are in your wheelhouse. When you get to a movement that you can crush, go hard. A steady pace through all the movements in “Filthy Fifty” could result in a slower overall time.

What is the intended stimulus of the “Filthy Fifty” workout?

A classic chipper of 500 reps, this longer WOD is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty”).

What are some scaling options for the “Filthy Fifty” workout?

Intermediate Option

For time:

50 Box Jumps (20/16 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (12/8 kg)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (33/22 lb)

50 Back Extensions

50 Wall Ball Shots (14/10 lb)

50 Burpees

50 Double-Unders

Beginner Option

For time:

30 Box Jumps (16/12 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (8/4 kg)

30 Walking Lunge Steps

30 Hanging Leg Raises

30 Push Presses (22/11 lb)

30 Back Extensions

30 Wall Ball Shots (10/8 lb)

30 Burpees

30 Single-Und

Filthy Fifty 2.0 (Time)

For Time:

50 Box Jumps @ 24/20″

50 Pull Ups

50 KettleBell Swings @ 53/35

50 Walking lunges

50 Toes to Bar

800m Run

50 Push Press @ 45/35

50 Good Morning @ 45/35

50 Wallball @ 20/16

50 Burpees

50 Double Unders