So what better way to end a solid technique week than to hit one of the classics? Pick up your bootstraps gang, this one’s a gooder.
Enjoy.
Today’s Workout
Buy-in: 800m jog, set up equipment!
WOD: “The Filthy 50?
This is a classic Crossfit.com workout that has a lot of history (and scores) attached to it. Check youtube for some clips of various people around the world taking on this workout. This will be a tough one folks, most people are up around 30+min the first time they give it a shot so make sure you scale it appropriately!
*This can also be done as a partner wod – split the reps in half and go at it!!*
For time:
- 50 box jumps
- 50 jumping pullups
- 50 kettlebell swings (1 pood)
- Walking lunge, 50 steps
- 50 knees to elbows
- 50 bar push press (45lb)
- 50 Back extensions
- 50 Wallballs (14/20lb)
- 50 burpees
- 50 double unders
Zone 3 – keep all weights Rx, scale to 30 of every movement
Zone 2 – scale to lighter weights and lower box
Zone 1 – scale as needed
Cash-out: Team stretch