WOD 1: The Filthy Fifty
For time, complete:
50 Box jumps
50 jumping pull-ups
50 kettlebell swings
walking lunge, 50 steps
50 hanging knee-to-elbow raises
50 push press, 45 pounds (empty Olympic barbell)
50 back extensions
50 wall ball shots, 20-lb ball
50 double-under rope jumps
This is the classic CrossFit chipper, and the most recognizable one. Scale things back as needed. Remember that if a weight seems light, there’s a good reason: You have to do a lot of reps. Stick to the assigned weights, or go lower if needed.
Box jumps: A 24″ box is recommended for men, but if you’re new to box jumps, start with a height you can handle safely.
Knees-to-elbows: This is a scaled-down version of a toes-to-bar swing. Hang from a pull-up bar and draw your knees up towards your elbows, then lower. That’s one rep. In CrossFit gyms, this is often done with a swing to speed the movement, rather than a strict knee-to-elbow raise.
Double-unders: If you can’t do this classic boxing training move just yet, do twice as many single-unders.
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