Warm-up Drills
I. Speed Rope x 2-3:00
II. 2 rounds for quality of
7 x KB Swings
7 x Wallball
7 x Burpees
III. Mobility
“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double-unders
Notes: Athletes within their initial three months of CrossFitting will scale to the “Dirty Thirty” version of this workout which assigns a workload of 3o repetitions per movement. All athletes, both scaled and rx, will be further challenged to finish under a 40:00 time cap. Reference scores from WOD posted 04.30.2015.
Post time to comments.
Skill Development
I. GOAT Work
“Filthy Fifty”: 29:47 Rx (PR!)
Filthy Fifty: 43:36 Rx (PR!)
“Filthy Fifty” : 34:54 (with modifications) & first try at Wallballs (10#) !!
45:48 Rx
Not a PR, two minutes slower than 2015 but managed 10x double unders in a row (which itself is a PR)