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Filthy FiftyPart 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
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Box JumpBegin 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 |
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Jumping Pull-upBegin 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 |
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Kettlebell SwingsBegin 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 - DumbbellHold 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 |
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Knees to ElbowsWhile 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 |
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Push PressBegin 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 |
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Back ExtensionsLie 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 |
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Wall BallStart 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 |
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BurpeeStart 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 |
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Double UndersJump 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 |
