Filthy Fifty’s – Crossfit Benchmark Workout

A quick post to get you guys to try one of the Crossfit benchmark workouts. Since Crossfit is built upon ‘constantly varied,’ we are always doing something different. There are a collection of workouts that are considered Benchmarks, so that you have a good vision of your progress over time. These pop up once every 2-3 months. Since everything we do is tracked (in time, or # of reps, load, etc) the progress (or lack thereof) is undeniably written on paper. Today we had one of these workouts. It’s weird to get excited about a workout as brutal as this, but you really do feel anxious / excited before you get started, to see how you can perform against your previous personal best. Give it a try and let me know what you think. Scale the movements / reps as needed,  just keep track of what you did this time, so that you can compare it to your performance next time.  I’ve done this workout 5 times in the past month; only the past 2 have been ‘as prescribed’ below.  Most movements can be found in video format on the Crossfit site www.crossfit.com or you can youtube this stuff as well.

For time (Common subs are also listed):
50 Box jump, 24 inch box (scale with: step ups)
50 Jumping pull-ups (scale with: higher platform under feed so you are jumping / pulling less distance)
50 Kettlebell swings, 1 pood (scale with: lighter weight)
Walking Lunge, 50 steps – total (not 50 each leg.  scale with: less reps)
50 Knees to elbows – (scale with: knee up’s)
50 Push press, 45 pounds (scale with: less weight)
50 Back extensions (scale with: less reps)
50 Wall ball shots, 20 pound ball (full squat at bottom, toss med ball at 10 ft target at top.  scale with lighter ball)
50 Burpees (scale with: less reps or knee pushups)
50 Double unders (jump rope. scale with singles, but do 100 instead).

Sufferfest?

2 Responses to “Filthy Fifty’s – Crossfit Benchmark Workout”

  1. admin says:

    Jesus Christ that looks like a lot of people in the video! How many people do you normally work out with Kev?

  2. Kevin says:

    To clarify: I’ve only done that 5 times in the past year, not month. Usually work out with 3-6 others.

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