Filthy Fifty is a benchmark CrossFit workout that’s categorized as a chipper, which means that you “chip away” at the reps (or rounds) until completing the workout in its entirety.
50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26 lb)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Double Unders
The prescribed box height for men is 24 inches and 20 inches for women. Prescribed weight for men is 35 pounds for the kettlebell swings, 45 pounds for the push presses and 20 pounds for the wall balls. For women, it’s 26 pounds for the kettlebell swings, 35 pounds for the push presses and 14 pounds for the wall ball. Your score is the total time it takes you to complete 50 reps of each movement – a total of 500 repetitions.
Filthy Fifty first appeared on the CrossFit main site in June 2005. After experiencing this workout firsthand, members of the CrossFit community gave the WOD its name.
Given the length of this workout, it’s a test of physical and mental endurance. The weights are light, and you might find that your mind begins to fatigue before your body.
It’s important to start at a steady pace and to keep moving without taking extended rest. When you finish 50 reps of one movement, try to keep moving and immediately start the next.
How to Scale
When scaling Filthy Fifty, you can reduce the number of reps, lighten the loads or set a time cap as a stopping point.
If you’re not ready for 500 reps, scale this workout down to the “Dirty Thirty” and complete 30 reps of each movement.
Lessen the loads for the kettlebell swings, push presses and/or wall balls. Use a weight that allows you to break the reps into longer sets with minimal rest.
Work through the WOD as prescribed, but once you reach a certain time limit (e.g., 30 minutes), use that as your stopping point and current benchmark.
To learn more about Rhapsody Fitness in Charleston and our range of programs, get in touch with Team Rhapsody today.