Saturday, April 24, 2010

Filthy Fifty Workout


When I looked at the workout board on Friday morning, I thought, “That is not humanly possible, but I’ll give it my best shot. I might be here all day.” To my surprise, I did it in 18 min. 22 sec. 

If you’re bored and looking for a way to make your whole body scream for the next couple of days, please give it a try. This is called the Filthy Fifty and it is a benchmark crossfit workout. Do it now and record your times and weights, then try it again in a few weeks (months, years), and see how you do.

The Filthy Fifty

For time:

50 Box jumps, 24 inch box
(I did 12 inch)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (I can’t remember how much a pood is—it’s Russian)
Walking Lunge, 50 steps

50 Knees to elbows
(I can’t quite touch my elbows)
50 Push press, 45 pounds
(I did 35)
50 Back extensions

50 Wall ball shots, 20 pound ball
(I did 8 pound ball to 9 feet)
50 Burpees

50 Double unders (I did singles)

Begin in a flat-footed standing position. Jump with legs together onto the top of a box (24" tall). Return to the starting position. This is one rep.

Begin with feet on the ground or other solid platform, with hands gripping a bar in pull-up position. Perform a pull-up, assisting with the legs in an initial jump to start the motion.

Begin by holding a kettlebell with both hands in a starting dead lift position. Thrust the kettlebell forward and upward starting by using the hips and then moving into using arms and shoulders.

Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your right knee should kiss the floor. Left leg next.

While hanging from a pull-up bar, bring your knees up to touch your elbows. Then, return to a dead hang position.

Begin with a barbell in clean position (at neckline). Bend the knees slightly and explode upward to perform a shoulder press.

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad. Bend forward 90 degrees. Then return to starting position.

Start in a squat position in close proximity to a wall and holding a medicine ball with both hands. Explode upward. At the top of the squat, throw the medicine ball upward, bouncing it off the wall. Catch the ball. Return to squat position.

Start in a squat position with both hands on the ground in front of you. Keeping your hands on the ground, jump your feet backwards so your body is in a push-up position. Perform a push-up (or just collapse onto the ground!) pull your legs back into a squat position while still keeping your hands on the ground. Jump from the squatting position and clap your hands above your head. Return to the start position. This motion is one rep.

Jump rope. Pass the rope under your feet twice before touching the ground. If unable to do double unders, perform tuck jumps instead.

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