Filthy Fifty!

A classic "chipper" from the CrossFit World

Team!
This is one of my favs that scares the crap out of you when you see it on the whiteboard and then at the end you realize what a superhero you are! If you have been with me for a while, you may recognize this one from last August. If you have done this workout before, treat this week as a re-test! If you are seeing this for the first time, mindfulness in the moment and strategic pacing of repetitions is the objectives for today.  There are modifications for every fitness level, so no excuses.  
Game on!
-Carla

This workout is a modification of a classic CrossFit workout called “Filthy Fifty”. It’s a “chipper” designed to get in your head the second you look at it on the whiteboard. This is not only a physical challenge but a mental one as well!

If you are new to this type of workout or this degree of repetition volume, make it a “Filthy 20” or a “Filthy 30” by reducing the repetitions for each movement. You should spend no more than 3 minutes on any single movement, so scale the repetitions accordingly.

TIPS:  Take each movement one at a time and stay focused on the movement you are on – NOT on the fact that you have 7 movements to go! Take short breaks as needed, but move efficiently. Use less intense movements as an opportunity to recover and regroup.

Good luck!

Warm Up

2 rounds

• 10 box step-ups

• 10 dumbbell bent over rows

• 10 air squats

• 10 push-ups

• 20 single unders jump rope

Movement Practice

Review each movement of the workout and take 5-10 minutes to review the video links and practice/select the options for each movement that you will do for the workout.

Workout

• 50 Box step-ups

• 50 Bent over rows

• 50 KB swings

• 50 Walking lunges

• 50 V-Ups

• 50 Push-ups

• 50 Good mornings 

• 50 Thrusters

• 50 Burpees

• 50 Double Unders (or 100 single unders)

Goal time:  < 30 min.

* Alternative to kettlebell swings is a double dumbbell swing: ** just like the video, except 2 dumbbells.

Cool Down

Recovery is key after a workout like this one and at mid-life we need to make this a priority!

Commit to taking 20 minutes to be good to your body and mind with this post-workout recovery segment from Five Parks Yoga!