Blog Search

CrossFit Benchmark WOD: “Filthy Fifty” & Oly

By: 0

Warm-up

:45 on/:15 off

  1. Lateral Up & Overs
  2. Jump Rope
  3. Kettlebell Swings
  4. Wallballs
  5. Burpees

 

WOD(35 minute cap)

“Filthy Fifty”

50 Box jump, 24/20

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 (supermans)

50 Wall ball shots, 20/14 ball

50 Burpees

50 Double unders

 

Level 2 – Dirty 30 – 30 Reps each

Level 1 – Terrible 20 – 20 reps each

 

Post WOD Mobility

Calves & Lats- Rolling and stretching

 

Extra Work

8-6-4-2-4-6-8

Seated Strict Press

L Pull Up

 

Olympic Lifting Class **4:00PM Only**