NOTES ABOUT TODAY’S TRAINING

– Conditioning: Today is a classic CrossFit workout the “Filthy Fifty” as the name implies each movement (10 of them) is done for 50 reps. This workout starts out relatively “easy” and gets harder as your heart-rate increases. Find a pace that fits your ability knowing that this is a 20-30 minute workout. All movements that require loading should be light.

WARM-UP

2:00 Jumping Rope or Dynamic Warm-up
Then,
10 Box jumps with step down
10 Jumping Pull-ups
10 Kettlebell Swings
10 Walking BW Lunges
10 T2B or Knee Lifts
10 Push Press
10 Back Extensions (or supermans)
10 Wall balls
10 Burpees
20 Double Unders

CONDITIONING

“Filthy Fifty”
For time:
50 Box jump (24, 20)
50 Jumping Pull-ups
50 Kettlebell Swings (35, 25)
50 Walking Lunges
50 Knee to Elbow
50 Push Press (45, 35)
50 Back Extensions (or empty bar Goodmornings if no GHD)
50 Wall balls (20, 14)
50 Burpees
50 Double Unders
– Goal: Start slow and know that this workout gets harder towards the end! Last tested on 11/28

Rx+: (Sub 20:00)
L2: (40 Reps per movement)
L1: (30 reps per movement)
*35:00 Cap

AT HOME WOD

Conditioning
“Filthy Fifty Home Version”
For time:
50 Alternating Step-ups on an elevated surface of 16-20″
50 Banded Pull-aparts
50 American Kettlebell Swings
50 Walking Lunges
50 Reverse Crunch
50 Single Arm Push Press (split right/left)
50 Supermans
50 Squat Jumps
50 Burpees
50 Double Unders
– Goal: Have fun and get creative if needed with objects used (if you do not have access to DBs or KBS.)

Finisher: Elbow Plank – Who can hold the longest!?

EXTRA CREDIT

Barbell Curl 21s: 3 x 7 @bottom half ROM + [email protected] half ROM + 7 @full ROM. Rest 90s.

COOLDOWN (AFTER CLASS)

Worlds Greatest Stretch x 20s each pose