Workout

BENCHMARK WORKOUT

"FILTHY 50"

FOR TIME

50 Box Jump (24)

50 Jumping Pull-ups

50 Kettlebell Swings (35/26)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (45/35)|(35/15)

50 Plate Good Mornings (25/15)|(15/10)*

50 Wall Balls (20/14)|(14/10)

50 Burpees

50 Double Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

COOL DOWN

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

HOMEWORK

STRENGTH

ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 2-Rep Squat Snatch

-Rest as Needed-

ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 2-Rep Squat Clean

-Rest as Needed-

ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 2-Rep Front Squat

-Rest as Needed-

ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 2-Rep Split Jerk

*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift...do not rush.

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