| TIMELINE | INTRODUCTION |
| 0:00 – 14:00 General Warm-Up (14 min) 14:00 – 26:00 Specific Warm-Up (12 min) 26:00 -29:00 Pre-WOD Break/Prep (3 min) 29:00 – 59:00 WOD (30 min) 59:00 – 60:00 Accessory/Cool Down/Clean up (1 min) | Filthy Fifty is a classic CrossFit benchmark that shows how spicy chipper workouts can be. Most of your pre-wod will be spent running through movement standards and points of performance providing members with appropriate scaling options. The overall goal for all members should be to find a steady pace they can hold throughout and pick a few of their favorite movements to really push! We last saw this benchmark on 10/21. Challenge those members who were here to shoot to beat that score! |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks! A lot of opportunities to scale today – choose movements that allow athletes to complete movements in large chunks of 10-20 reps at a time. | General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group. A great mental and physical test today! Weights are not meant to be heavy but the volume will take a toll. Coach good movement quality as fatigue sets in, because it will! | Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible. A great mental and physical test today! Weights are not meant to be heavy but the volume will take a toll. A great session for muscular endurance which will help our IS athletes with hypertrophy and increased stamina for longer work sets. Coach good movement quality as fatigue sets in, because it will! |
WARM UP: 00:00 – 26:00 (26 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 8 10 Step-ups 10 KB DL 10 Samson Lunges 8 Kip Swings 5 Strict Press 30 Single Unders | Review Each Movement |
PRE-WOD BREAK/PREP: 26:00 – 29:00 (3 MINS)
WOD: 29:00 – 59:00 (30 MINS)
| OPTION 1 | OPTION 2 |
| “Filthy Fifty” • 50 Box jumps (24/20) • 50 Jumping pull-ups • • 50 Kettlebell swings (35/26lb) (16/12kg) • Walking Lunge, 50 steps • 50 Knees to elbows • 50 Push press (45/35lb) (20/16kg) • 50 Supermans • 50 Wall balls (20/14) • 50 Burpees • 50 Double unders 28 MIN CAP | “Remote Filthy Fifty” • 50 Tuck Jumps • 50 Bent Over Rows • 50 Kettlebell swings • Walking Lunge, 50 steps • 50 Tuck-Ups • 50 DB Push press (Light) • 50 Supermans • 50 Goblet Squats (Light) • 50 Burpees • 50 Double unders 28 MIN CAP |
POST WOD: 59:00 – 60:00 (1 MINS)
| ACCESSORY | COOLDOWN |
| 1 mins alternating between cobra stretch and childs pose. |