10 minutes to work on technique
Getting that first double under
Stringing double unders together
Making them more efficient
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Double Unders
We are going to spend some time working on our jump rope skills today. First work on getting that first double under, then work on stringing some together. After that, work on making your double unders more efficient.
To work on our endurance today we are going to tackle this nice little chipper affectionately known as “Filthy Fifty”. You should all know by now that is a workout has a name, it’s a doozy…
It has been said that Filthy Fifty is one of the most brutal named workouts – a wide range of 10 movements that you have to be good at. Most people tend to struggle once they get to the knees to elbow.
From Men’s Fitness Magazine:
“This workout does a good job conveying the basics, and the madness, of CrossFit. This WOD gets to a lot of people at the knees to elbows stage. The Filthy 50 is such a challenge because you have to literally be good at everything. It’s a full-body workout that includes cardio. The sheer number of exercises can be hard to fathom, so it’s best to just pace yourself and focus on the task at hand, not on how much more there is to do. Of course, you can also modify this and do less of each exercise if you’re new to CrossFit and don’t want to dive in headfirst—try 20 or 25 of each during your first time through the circuit. “
Pace yourself. Scale as needed. Modify as needed. Please do not drop empty barbells, even from knee or ankle height. It bends the bar and/or collars and then the barbells don’t spin when you lift heavy things.