Crossfit Garage – CrossFit
Metcon
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
Each athlete will need their own equipment:
– box
– pull-up bar
– KB
– barbell
– WB
– jump rope
*45/35 bar good mornings may be substituted for back extensions (and counted as Rx)
*Athletes should scale both the prescribed loads and reps if necessary (25 reps each, for example)
Bright Spot
Push Press
Double-Unders
Intended Response
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.
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.