The Filthy Fifty WOD turned an official CrossFit exercise of the day when it was posted on the CrossFit principal web site on June 19, 2005, just some years after the official founding of CrossFit in 2000.
This exercise is the entire embodiment of CrossFit’s “continually different practical actions carried out at excessive depth” excellent. Combining 10 totally different high-intensity actions in a way designed to be accomplished shortly and effectively, the Filthy Fifty will check your energy, endurance, and psychological grit.
The Filthy Fifty WOD is accomplished as follows:
- 50 Field Jumps (24/20 inches)
- 50 Leaping Pull-Ups
- 50 Kettlebell Swings (16/12 kg or 35/26 kilos)
- 50 Strolling Lunges (body weight)
- 50 Knees-to-Elbows
- 50 Push Press (45/35 kilos)
- 50 Again Extensions
- 50 Wall Ball Pictures (20/14 kilos)
- 50 Burpees
- 50 Double-Unders
The Filthy Fifty CrossFit WOD
Rating: Filthy 50 is scored “for time,” which means you full the entire reps as quick as potential.
Aim occasions: Newbie: 25-Half-hour, intermediate: 20-25 minutes; superior: 15-20 minutes; elite: lower than quarter-hour.
Tools Wanted: Field, pull-up bar, kettlebell, barbell, bumper plates, glute-hamstring developer (GHD) or again extension bench, drugs ball (wall ball), bounce rope
Degree: Superior, however could be modified for intermediate and newbie athletes.
Advantages
Each CrossFit exercise comes with its personal distinctive suite of well being and health advantages. Some emphasize energy; some emphasize cardiovascular endurance; some emphasize gymnastics abilities and technical actions. Some exercises, just like the Filthy Fifty, mix all of these sides and extra. Listed here are three principal health advantages you possibly can count on from the Filthy Fifty WOD.
Acquire Muscular Endurance
The Filthy Fifty entails a number of reps at light-to-moderate weights, which is without doubt one of the finest methods to construct muscular endurance and enhance your stamina. Muscular endurance and stamina confer with how lengthy your muscle tissue can maintain repeated actions. Filthy Fifty will check the muscular endurance of your legs, arms, shoulders, again, and core.
Follow Many Useful Actions
Filthy Fifty entails many practical actions, comparable to squats, overhead presses, lunges, pull-ups, kettlebell swings, and again extensions. All of those workout routines develop muscle tissue and motion patterns you want for day-to-day life. They make actions like choosing up heavy containers or shelving groceries a lot simpler.
The Filthy Fifty WOD additionally consists of some technical actions that require agility and physique consciousness, comparable to knees-to-elbows and double-unders.
Efficient Full Physique Exercise
If you happen to’re in search of a single exercise that challenges actually each muscle group, look no additional than the Filthy Fifty WOD. In simply Half-hour or so (or nonetheless lengthy it takes you to finish the exercise), you’ll get an excellent burn in your quads, hamstrings, shoulders, arms, chest, again, and core.
Step-by-Step Directions
Filthy Fifty — a chipper-style WOD — entails chipping away at 10 totally different actions, 50 reps at a time. For instance, you’ll begin with 50 field jumps. While you end the 50 field jumps, transfer on to 50 leaping pull-ups, and so forth. Maintain studying for recommendations on the right way to full all 10 of the Filthy Fifty actions.
1. 50 Field Jumps
When performing field jumps, make certain to tug your knees up as you bounce and land together with your ft flat on the field. Stand all the best way up on the prime to finish the rep. Step again down, moderately than leaping down, to keep away from injury to your Achilles tendon or different components of your ankle.
2. 50 Leaping Pull-ups
You’ll use your legs to propel your self as much as the pull-up bar for leaping pull-ups. The vary of movement is similar as for normal pull-ups, however the added momentum out of your legs permits you to do extra reps.
3. 50 Kettlebell Swings
The kettlebell swing is a implausible train for constructing energy in your posterior chain, AKA your calves, hamstrings, glutes, decrease again, lats, and extra. Be certain to maintain your chest up throughout all the swing — don’t let the kettlebell pull you ahead.
4. 50 Strolling Lunges
The 1st step foot ahead and decrease your knee to the bottom till each knees are at a 45-degree angle. Deliver your again foot ahead so that you’re within the standing place, after which step that foot ahead right into a lunge. Maintain alternating till you full 50 reps.
Study extra about the right way to do lunges.
5. 50 Knees-to-elbows
Hold from the pull-up bar (normally known as the “rig” in CrossFit gyms) and use your abs to tug your knees to your elbows. Most individuals “kip” for this motion, which entails arching and hollowing your physique to create momentum. Study extra about kipping and knees-to-elbows.
6. 50 Push Presses
The push press is a variation of the overhead press that entails dipping (barely bending your knees) and driving up together with your legs to place momentum on the bar. Take a look at this CrossFit demo of the push press, and study extra about the right way to carry out the overhead press.
7. 50 Again Extensions
In CrossFit, athletes carry out again extensions on a glute-hamstring developer, or GHD. You’ll lie face-down on the machine together with your hips resting on the pads and your torso suspended within the air. Bend on the hips to decrease your torso, after which straighten the hips to convey your torso again to parallel. Right here’s a useful CrossFit demo video for again extensions.
8. 50 Wall-balls
A wall-ball is a full-body motion that features a squat with a drugs ball and an overhead toss. The prescribed targets are 10 ft for males and eight ft for ladies within the Filthy Fifty. Study extra about the right way to do wall-balls within the CrossFit Lady WOD “Karen” — 150 wall-balls for time.
9. 50 Burpees
Most of us are accustomed to burpees — they’re one of the dreaded workout routines inside and outdoors of CrossFit as a result of they’re so dang robust (right here’s the right way to do one). You need to undoubtedly tempo your self on this a part of Filthy Fifty. Purpose for regular units of 5 to 10 with brief breaks.
10. 50 Double-unders
While you bounce rope usually, the rope passes below your ft as soon as per bounce. While you carry out double-unders, the rope passes below your ft twice per bounce. It’s a troublesome ability to grasp, and most CrossFit athletes spend months working towards earlier than they will do many double-unders in a row.
You’ll be able to study extra about performing double-unders by studying concerning the “Annie” CrossFit WOD, which entails greater than 100 double-unders.
Widespread Errors
There are 10 totally different actions within the Filthy Fifty exercise, which implies there’s plenty of room for error. Attempt to keep away from these frequent errors whereas finishing the WOD.
Beginning Out Too Quick
This can be a lengthy exercise, and also you’ll must tempo your self. If you happen to go too quick proper when the buzzer goes off, you would possibly burn out and never have the ability to end. To make sure you know the way to tempo your self, observe the Filthy Fifty actions forward of time to gauge how simple or tough every train is for you.
Not Scaling Weights
Some of the frequent errors in CrossFit throughout the board is failing to scale the weights. Typically, your ego will let you know to do the prescribed weight, even when it’s method too heavy. However any CrossFit coach will let you know that it’s higher to scale and end than to not scale and never end.
Kettlebell Weight: The prescribed weight for males is 16 kilograms (35 kilos); for ladies, it’s 12 kilograms (26 kilos). Newbies could wish to scale all the way down to 12 kilograms for males and eight kilograms (18 kilos) for ladies.
Push Press Weight: The prescribed barbell weights for the push press are 45 kilos (bar solely) for males and 35 kilos (feminine bar solely) for ladies. Males who’re simply beginning out can scale to 35 kilos, and ladies who’re simply beginning out can scale to the 15-pound coaching barbell.
Wall-ball Weight: The prescribed wall-ball weight for males is 20 kilos; for ladies it’s 14 kilos. Newbies could wish to scale to 14 kilos and 10 kilos.
Not Scaling Actions
Along with scaling weights, you possibly can scale the actions themselves. Listed here are some choices for 2 robust actions.
Double-unders: If you happen to’re nowhere near performing double-unders, it’s best to scale to single-unders (the common technique to bounce rope). If you happen to can carry out double-unders, however not effectively, it’s best to scale the rep depend to 25 double-unders to get some observe in.
Field Jumps: Field jumps are arguably one of many extra harmful actions in CrossFit. A small mishap may end up in a painful damage. To keep away from damage, scale the peak of the field in the event you aren’t snug with the prescribed top. Most CrossFit gyms have containers in various heights.
Method Errors
Among the workout routines within the Filthy Fifty WOD are sophisticated and require consideration to method. Right here’s what to look out for on kettlebell swings and push presses.
Kettlebell Swings: Use your legs and glutes, not your again, to present the kettlebell momentum. This motion ought to incorporate a full hip extension to spare your decrease again from extreme strain. Moreover, make certain to maintain your chest upright because the kettlebell returns from the overhead place.
Push Presses: The push press entails a slight dip and a hip drive to push the barbell off of the shoulders. While you dip, maintain your chest up and your elbows parallel to the bottom. End together with your elbows locked out overhead.
Modifications and Variations
In CrossFit, you at all times have the choice to scale the exercise of the day to your health degree. For Filthy Fifty, you would possibly must scale the weights, the field top, or the actions themselves. You might also must scale the rep depend — 500 reps isn’t any joke! Listed here are two methods to scale Filthy Fifty: one for intermediate athletes and one for newbie athletes.
Intermediate Possibility
- 50 field jumps
- 50 leaping pull-ups
- 50 kettlebell swings
- 50 walking-lunge steps
- 50 knees-to-elbows
- 50 push presses
- 50 again extensions
- 50 wall-ball pictures
- 50 burpees
- 50 double-unders
Males: 20-inch field, 12-kg KB, 33-lb. push press, 14-lb. ball
Girls: 16-inch field, 8-kg KB, 22-lb. push press, 10-lb. Ball
Newbie Possibility
- 30 field jumps
- 30 leaping pull-ups
- 30 kettlebell swings
- 30 walking-lunge steps
- 30 hanging leg raises
- 30 push presses
- 30 again extensions
- 30 wall-ball pictures
- 30 burpees
- 30 single-unders
Males: 16-inch field, 8-kg KB, 22-lb. push press, 10-lb. ball
Girls: 12-inch field, 4-kg KB, 11-lb. push press, 8-lb. ball
Security and Precautions
Any time you train, it’s best to take sure precautions. There are normal precautions, and there are particular precautions to particular person exercises. Earlier than making an attempt the Filthy Fifty WOD, think about these security suggestions.
Normal Precautions
Heat Up and Cool Down: Earlier than beginning Filthy Fifty, spend at the very least quarter-hour warming up. Your warm-up ought to embrace cardio work at a straightforward tempo (jogging, rowing, or biking) and dynamic stretches. Be certain to prime your shoulders, hips, and knees for his or her full vary of movement.
Hydrate and Eat: You’ll must gas up for the Filthy Fifty. It’s an extended exercise, so you should definitely eat wholesome fat along with carbohydrates earlier than. After your exercise, replenish with fast-digesting carbohydrates and protein. Earlier than, throughout, and after the Filthy Fifty, keep hydrated with water and electrolyte drinks.
Filthy Fifty Precautions
Put on guards and grips: It’s a good suggestion to guard your fingers and your shins for the Filthy Fifty exercise, simply in case you slip up on a field bounce or the pull-up bar begins to harm your fingers. Ask your coach for suggestions for CrossFit guards and grips.
Follow your method: The Filthy Fifty includes quite common CrossFit actions. If you happen to’ve been going to a CrossFit health club for some time, you’ll in all probability know the right way to carry out all of them. Whether or not you’ve carried out these workout routines earlier than or not, it’s best to take time to observe them earlier than the WOD. Incorporate observe reps at lighter weights into your warm-up, so your physique isn’t so stunned if you begin the exercise.
Ask a coach about modifications: At all times speak to your CrossFit coach about modifications, particularly for accidents, being pregnant, or different situations that may have an effect on your skill to finish the exercise. Your coach can assist you modify for security.
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