Background
Filthy Fifty is a CrossFit benchmark chipper — 50 reps of 10 movements, done for time. It is often grouped with Hero WODs because of the volume and time under work, though it is not named for a fallen service member.
The Workout
For Time
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-ups
- 50 Kettlebell Swings (36/26 lb)
- 50 Walking Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Press (45/35 lb)
- 50 Back Extensions
- 50 Wall Balls (20/14 lb)
- 50 Burpees
- 50 Double-Unders
Complete each movement before starting the next. Your score is your time. Walking lunges are counted per step (50 steps total).
Scaling Notes
- Volume: Reduce to 30s ("Filthy Thirty") or 20s if 50 of each will take more than about 40 minutes.
- Box jumps: Step-ups to the same height.
- Jumping pull-ups: Keep the jump. Ring rows if you cannot control the descent.
- Double-unders: 100 or 150 single-unders.
- Loads: Lighter kettlebell, wall ball, and push press so you can keep moving through the chipper.