Tuesday March 1st
22.03.01
FILTHY 50
INTENDED STIMULUS
20:00-25:00. Faster athletes could push to go sub-20:00.
Higher volume rep-schemes.
Light loading, fast paces, and large sets on all movements.
Complete all weightlifting movements in 2-3 sets.
Last performed 4/6/21
30:00 time CAP
RX
For time:
50 box jumps (24/20 in)
50 jumping pull-ups
50 KB swings (44/26 lb)
50 lunge steps
50 knees-to-elbows
50 push presses (45/35 lb)
50 good mornings (45/35)
50 wall-ball shots (20/14 lb)
50 burpees
50 double-unders
LEVEL 2
For time:
50 box jumps (20/18 in)
50 jumping pull-ups
50 KB swings (35/22 lb)
50 lunge steps
50 knees-to-chest
50 push presses (45/35 lb)
50 good mornings (45/35)
50 wall-ball shots (16/10 lb)
50 burpees
50 double-unders/100 single-unders
LEVEL 1
For time:
30 box jumps (18/12 in)
30 jumping pull-ups
30 KB swings (26/18 lb)
30 lunge steps
30 hanging knee raises
30 push presses (45/35 lb)
30 good mornings (35/15)
30 wall-ball shots (12/6 lb)
30 burpees
30 single-unders
SKILL WORK
Rest, stretch, recover
STRETCHING
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
WHITE BOARD BRIEF
Target time | ~25:00, Cap workout at 30:00
Today’s workout is a classic CrossFit benchmark. The combination of volume and progression makes this workout difficult and challenging.
If you have completed this workout before, make sure you note your previous score. There are two ways you can improve: Go faster using the same scaling options, or perform a more challenging version (if not performed previously at Rx’d).
If this is your first time performing the workout, don’t be intimidated by the sheer number of reps. This workout is very effective even if you were to complete 30 reps of each movement, which is a scaling option.
The weightlifting movements should be light and the gymnastics movements should allow you to keep moving with small breaks. No movement should hold you up for too long. This is not a workout where we should be failing reps. This workout should challenge our conditioning and our stamina.
Be prepared for the last four movements. Most consider the last 200 reps as the meat of the workout. Keep plugging away at this chipper and don’t stop moving.
