3-position snatch – 10 rounds
50 Box Jumps
50 Jumping Pullups
50 Kettlebell swings (53/35)
50 Walking Lunges
50 Push Presses (45)
50 Back Extensions
50 Wall Balls
Compare your score against its June equivalent. Are you more fit?
The Filthy Fifty is one of the first CrossFit workouts most people try. It’s deceiving: what appears to be a quick cardio circuit, or the equivalent of a 5k run, quickly reveals itself to be much more.
Filthy 50 is a great example of systemic vs localized fatigue. Some, like the kettlebell swing, aren’t hard movements on their own, but your heart rate may rise so high that you feel you have to stop. On others, like the push press, you may feel as if your shoulders are going to fall off. This is localized fatigue: the accumulation of waste products (like lactic acid) to the point where you simply can’t coordinate another rep.
Your time score in Filthy 50 is important as an overall measure of fitness. Push hard. MORE important is knowing what limits your performance: are you stopping because your heart rate is too high, or because you don’t feel strong enough to do another box jump? Pay attention and grow.
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