Filthy Fifty

CrossFit Carolina Beach – Competitors Training

– Metcon: Benchmark workout “Filthy Fifty” – like most chippers pacing and how split work needs to be done strategically.

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Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– N/A

3:00 – 9:00

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

9:00 – 20:00

Then,

10 Box jump

10 Jumping pull-ups

10 Kettlebell swings

10 Walking Lunges

10 T2B or Knee Lifts

10 Push press

10 Back Extensions (or supermans)

10 Wallballs

10 Burpees

20 Double unders

Conditioning

B: 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
L2: (40 Reps per movement)

L1: (30 reps per movement)

*35:00 Cap

*Scaling for T2B

Accessory Work

C: Warm-up (No Measure)

– Global Foam Roll Quads x 60s each

– Half kneeling Biphasic Hip Flexor Stretch x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Categories: WOD

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