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Filthy Fifty

Part of the Crossfit Workouts program.

This workout has never been performed.

Description

Do fifty reps of each exercise as fast and with as little rest as possible. Complete all reps of each exercise before moving on to the next exercise.

Exercise Routine

Missing

Box Jump

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.

Routine:

Set 1: 50 reps

Missing

Jumping Pull-up

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.

Routine:

Set 1: 50 reps

Missing

Kettlebell Swings

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. Arm...

Routine:

Set 1: 50 x 36 lbs

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Lunges - Dumbbell

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 foot should be far enough in front of you ...

Routine:

Set 1: 50 x 0 lb

Missing

Knees to Elbows

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

Routine:

Set 1: 50 reps

Missing

Push Press

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

Routine:

Set 1: 50 x 45 lbs

Small

Back Extensions

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, leaving enough room for yo...

Routine:

Set 1: 50 reps

Missing

Wall Ball

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 of a spot...

Routine:

Set 1: 50 x 20 lbs

Missing

Burpee

Start in a squat position with both hands on the ground in front of you. Keeping your hands on the ground, force your feet backwards so your body is in a push-up position. Perform a push-up and pull...

Routine:

Set 1: 50 reps

Missing

Double Unders

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

Routine:

Set 1: 50 reps