Filthy 50
For TimeA classic CrossFit chipper featuring 10 different movements, 50 reps each. Tests work capacity, mental toughness, and ability to manage fatigue across varied movements.
For time
- 150 Box Jumps (24/20 inch)
- 250 Jumping Pull-ups
- 350 Kettlebell Swings (35/26 lb)
- 450 Walking Lunges (50 steps)
- 550 Knees-to-Elbows
- 650 Push Press (45/35 lb)
- 750 Back Extensions (or Good Mornings)
- 850 Wall Ball Shots (20/14 lb)
- 950 Burpees
- 1050 Double-unders
Beginner
35-40 minutes
Intermediate
25-35 minutes
Advanced
18-25 minutes
The Filthy 50 is a classic chipper testing work capacity across 10 different movements. Pace yourself - there's no rest between movements and a lot of work to do.
- Box jumps - step down to save legs for lunges
- Jumping pull-ups are easier - use them to recover
- KB swings should be unbroken or close to it
- Lunges will tax your legs - find a rhythm
- K2E tend to slow people down - break into sets of 10
- Push press is light - unbroken is the goal
- Wall balls late in the workout are brutal - stay steady
- Save something for the burpees
- Double-unders at the end - don't let fatigue cause trips
Pacing
Consistent effort throughout. Don't sprint the early movements - the burpees and double-unders at the end will expose poor pacing.
Scaled
- 30 reps of each movement
- Lighter weights as needed
- Single-unders (100 reps)
RX+
- 50 reps of each with increased weights
- Box jumps to 30/24 inch
- Toes-to-bar instead of K2E
Elite
sub 18:00
Advanced
18:00-25:00
Intermediate
25:00-35:00
Beginner
35:00-40:00
Dirty 30
30 reps of each movement - scaled version
Nasty 50
Same movements but with increased weights and strict pull-ups
Clean 50
50 reps of 5 movements - cleaner, less variety