“Filthy Fifty” is a challenging CrossFit WOD that incorporates a variety of movements. Here’s the structure: “Filthy Fifty” For time: • 50 Box Jumps (24-inch box for males, 20-inch box for females) • 50 Jumping Pull-Ups • 50 Kettlebell Swings (1 pood for males, 0.75 pood for females) • 50 Walking Lunges • 50 Knees-to-Elbows • 50 Push Press (45 pounds for males, 35 pounds for females) • 50 Back Extensions • 50 Wall Balls (20-pound ball for males, 14-pound ball for females) • 50 Burpees • 50 Double-Unders (or 150 single-unders) Tips: 1. Pacing: “Filthy Fifty” is a high-volume workout, so pace yourself to avoid burning out early. Consistency is key. 2. Movement Efficiency: Focus on efficient and controlled movements for each exercise to maximize your energy and minimize fatigue. 3. Box Jump Strategy: Be mindful of your box jump technique to avoid unnecessary strain. Consider stepping down instead of jumping down to conserve energy. 4. Breathing Control: Manage your breathing throughout the workout, especially during more challenging movements like burpees and wall balls. Benchmarks: Completing the workout within 20-30 minutes is a common goal. Elite athletes may aim for sub-20 minute times.