50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
The Filthy Fifty is a “chipper”, a WOD with a sequence of exercises to be completed in order, finishing one before starting the next. Why “chipper”? Well, I’ve heard it’s because you “chip away” at the exercises, or that it’s like begin put through a “wood chipper”, but no one knows for sure. There are 10 exercises here and we do 50 reps of each. To do this “As Rx’d” is to complete all 50 reps of each exercise before moving on to the next one. There is no “women’s weight” per se, only As Rx’d (I’ll make suggestions below.
Box Jumps 24″. From a standing start jump onto a box or other secure surface 24″ high. A completed jump is when you have your hips fully extended and your feet are at least on, or level, with the 24″ surface.
Jumping Pull-ups. Stand under a PU bar that is just at the height of your arms extended; grasp the bar while jumping up, pulling and jumping to get your chin over the bar. Let yourself fall freely from the top of the PU. Do not resist. Do not slow your descent. Consider pushing yourself down.
Kettlebell Swings. Same as “Nate”. 1 Pood. 16 Kgs. ~35 lbs. Newbie women consider 12 Kg. Sumo stance. Pick up KB or DB. With a small flex of your legs and hips rapidly open your hips and extend your legs, guiding the KB upward with your straight arms. A completed KBS is KB overhead with some part of your ear visible in front of your elbow.
Walking lunge. Each step = one rep. Trailing knee “gently kisses” the ground.
Knees to Elbows. Grasp bar with feet above ground. Bring your knees up so that they come into contact with your elbows. Feel free to kip.
Push Press 45# (empty Oly bar). From the front rack position, a slight bend of the knee and flex of the hip followed by a rapid straightening of the knee and opening or extension of the hip driving the bar overhead, some part of your ear visible in front of your elbow. Dip/Drive. Scale to 35# woman’s bar of lighter.
Back extensions. As Rx’d is on a GHD (Look it up). You can use a Roman Chair, exercise ball, or sub Supermans.
Wall Ball 20#. Scale to 14# or lower. Using a med ball, do a squat and at the top of the squat throw the med ball to a target 10′ up a wall. Each rep includes a full squat, crease of hip below the knee.
Burpees. Spawn of the devil. CrossFit Burpees are not your Uncle Marine’s Burpees. From a standing start drop to the ground with your chest and thighs in contact with the deck. Get up. jump (you must be higher than a CO2 molecule off the ground) and clap your hands above your head.
Double-Unders. Each rep is two passes of your jump rope under your feet. Unsuccessful attempts do not count.
There you have it, your first chipper, the “Filthy Fifty”. Record your time and any subs or scales you use so that you can compare next time. We do this beauty a few times each year.