Pop Quiz!

“Filthy Fifty”

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Post time to comments.

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Someone didn’t get the memo!

Open those hips at the top of your box jump, extend your arms at the bottom of those jumping pullups, get those swings over head, kiss that knee to the ground, actually touch your knee to your elbow, press don’t jerk the bar, come to parallel on the extensions, get good squat depth and the ball over the line, touch your chest and clap at the top, and get that rope moving!  Thats all you have to remember!

The Filthy FIfty is a classic CrossFit workout and a test of sorts.  The question is not just, Do you know what the movements are?, but What are the standards for each movement? and How will you scale the movements to keep quality standards? When you write your name down on the board with that infamous Rx’d next to your name, it does not just mean that you performed the same number of repetitions and used the same weights, but that you performed the movements to the same standards!  As you cruise from one movement to the next, don’t get swept up in the excitement, stay diligent and know that the other gym members around you are working hard to maintain their standards as well.  Remember to always ask if you are unsure about how well you are performing a movement and practice before the workout begins.

Good luck and have fun!

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